Pomegranate vs Raspberries
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Pomegranate | Raspberries |
|---|---|---|
| Calories | 83kcal | 52kcal |
| Protein | 1.7g | 1.2g |
| Carbs | 18.7g | 11.9g |
| Fat | 1.2g | 0.7g |
| Fiber | 4g | 6.5g |
| Sugar | 13.7g | 4.4g |
| Sodium | 3mg | 1mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Raspberries has 31 fewer calories per 100g than Pomegranate (60% less).
- Pomegranate delivers more protein (1.7g vs 1.2g per 100g).
- Raspberries has more fiber (6.5g vs 4g).
- Raspberries contains less fat (0.7g vs 1.2g).
- Raspberries has less sugar (4.4g vs 13.7g).
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 →Raspberries
Raspberries are one of the highest-fiber fruits — 6.5g per 100g, roughly a quarter of the daily target. They are dense in vitamin C, manganese, and ellagic acid, a polyphenol studied for its anti-inflammatory effects. Low in sugar, they're an excellent choice for low-carb eating patterns.
View Raspberries nutrition →Track Pomegranate & Raspberries in Kairo
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