Pomegranate, raw vs Cherries, sweet, raw
Both compared per 100 g. Pomegranate, raw has 32% more calories than cherries, sweet, raw (83 kcal vs 63 kcal). Pomegranate, raw has 58% more protein than cherries, sweet, raw (1.7 g vs 1.1 g). Pomegranate, raw has 90% more fiber than cherries, sweet, raw (4 g vs 2.1 g). They have similar amounts of sugars.
The biggest vitamin and mineral differences: Pomegranate, raw has more Vitamin K (+12% DV) and Pomegranate, raw has more copper (+11% DV).
| Per 100 g | Pomegranate, raw | Cherries, sweet, raw |
|---|---|---|
| Calories | 83 kcal | 63 kcal |
| Protein | 1.7 g | 1.1 g |
| Carbohydrates | 18.7 g | 16 g |
| Fiber | 4 g | 2.1 g |
| Sugars | 13.7 g | 12.8 g |
| Total fat | 1.2 g | 0.2 g |
| Saturated fat | 0.12 g | 0.038 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 3 mg | 0 mg |
| Water | 77.9 g | 82.3 g |
| Sodium | 3 mg (0.1%) | 0 mg (0%) |
| Vitamin A | 0 µg (0%) | 3 µg (0.3%) |
| Vitamin C | 10.2 mg (11%) | 7 mg (8%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.6 mg (4%) | 0.07 mg (0.5%) |
| Vitamin K | 16.4 µg (14%) | 2.1 µg (2%) |
| Thiamin (B1) | 0.067 mg (6%) | 0.027 mg (2%) |
| Riboflavin (B2) | 0.053 mg (4%) | 0.033 mg (3%) |
| Niacin (B3) | 0.29 mg (2%) | 0.15 mg (1%) |
| Pantothenic acid (B5) | 0.38 mg (8%) | 0.2 mg (4%) |
| Vitamin B6 | 0.075 mg (4%) | 0.049 mg (3%) |
| Folate (B9) | 38 µg (10%) | 4 µg (1%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 7.6 mg (1%) | 6.1 mg (1%) |
| Calcium | 10 mg (0.8%) | 13 mg (1%) |
| Iron | 0.3 mg (2%) | 0.36 mg (2%) |
| Magnesium | 12 mg (3%) | 11 mg (3%) |
| Phosphorus | 36 mg (3%) | 21 mg (2%) |
| Potassium | 236 mg (5%) | 222 mg (5%) |
| Zinc | 0.35 mg (3%) | 0.07 mg (0.6%) |
| Copper | 0.16 mg (18%) | 0.06 mg (7%) |
| Manganese | 0.12 mg (5%) | 0.07 mg (3%) |
| Selenium | 0.5 µg (0.9%) | 0 µg (0%) |
| Fluoride | not reported | 2 µg |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Pomegranate, raw
Pomegranate, raw contains 83 kcal per 100 g. A typical serving of 1 pomegranate, 4" dia (282 g) provides about 234 kcal.
Roughly 81% of its calories come from carbohydrates, with 11% from fat and 7% from protein (estimated with general energy factors).
Cherries, sweet, raw
Cherries, sweet, raw contains 63 kcal per 100 g. A 1 NLEA serving (140 g) provides about 88 kcal.
Roughly 91% of its calories come from carbohydrates, with 6% from protein and 3% from fat (estimated with general energy factors).