Grapes vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Grapes | Pomegranate |
|---|---|---|
| Calories | 69kcal | 83kcal |
| Protein | 0.7g | 1.7g |
| Carbs | 18.1g | 18.7g |
| Fat | 0.2g | 1.2g |
| Fiber | 0.9g | 4g |
| Sugar | 15.5g | 13.7g |
| Sodium | 2mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Grapes has 14 fewer calories per 100g than Pomegranate (20% less).
- Pomegranate delivers more protein (1.7g vs 0.7g per 100g).
- Pomegranate has more fiber (4g vs 0.9g).
- Grapes contains less fat (0.2g vs 1.2g).
- Pomegranate has less sugar (13.7g vs 15.5g).
Grapes
Grapes are a concentrated source of natural sugars but also provide resveratrol — a polyphenol studied for its potential to support cardiovascular health. They contain vitamins K and C and small amounts of multiple B vitamins. Portion control matters: a generous handful is easy to overshoot.
View Grapes 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 Grapes & Pomegranate in Kairo
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