All Foods
Blackberries vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Blackberries | Pomegranate |
|---|---|---|
| Calories | 43kcal | 83kcal |
| Protein | 1.4g | 1.7g |
| Carbs | 9.6g | 18.7g |
| Fat | 0.5g | 1.2g |
| Fiber | 5.3g | 4g |
| Sugar | 4.9g | 13.7g |
| Sodium | 1mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Blackberries has 40 fewer calories per 100g than Pomegranate (93% less).
- Pomegranate delivers more protein (1.7g vs 1.4g per 100g).
- Blackberries has more fiber (5.3g vs 4g).
- Blackberries contains less fat (0.5g vs 1.2g).
- Blackberries has less sugar (4.9g vs 13.7g).
Blackberries
Blackberries pack more than 5g of fiber per 100g with very little sugar, plus vitamin C, vitamin K and manganese. Their deep color reflects a high anthocyanin content with strong antioxidant activity.
View Blackberries nutrition →Pomegranate
Pomegranate arils are loaded with punicalagins and anthocyanins — potent antioxidants studied for heart and anti-inflammatory benefits. They also provide fiber and vitamin C, though they are more sugar-dense than berries.
View Pomegranate nutrition →Track Blackberries & Pomegranate in Kairo
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