Pomegranates (Raw)vsRaspberries (Raw)
Pomegranates (Raw) has 83 calories and 1.7g protein per 100g. Raspberries (Raw) has 52 calories and 1.2g protein per 100g Pomegranates (Raw) has more protein, Raspberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pomegranates (Raw) vs Raspberries (Raw)
Go with Raspberries (Raw) at just 52 kcal per 100g — 37% fewer calories.
Raspberries (Raw) will keep you satisfied longer with 6.5g fiber — fat and protein slow digestion while fiber adds bulk.
Pomegranates (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Raspberries (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Pomegranates (Raw) provides 236mg of potassium per 100g — important for muscle function and hydration.
Raspberries (Raw) delivers 26.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pomegranates | Raspberries | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 83kcal4% | 52kcal3% | +31kcal |
| Protein | 1.7g3% | 1.2g2% | +0.47g |
| Total Fat | 1.2g2% | 0.65g1% | +0.52g |
| Saturated Fat | 0.12g1% | <0.1g0% | +0.10g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 12g4% | +6.8g |
| Dietary Fiber | 4.0g14% | 6.5g23% | <0.1g |
| Sugars | 14g | 4.4g | +9.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 10mg11% | 26mg29% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | 0.87mg6% | <0.1mg |
| Vitamin K | 16mcg14% | 7.8mcg7% | +8.6mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 38mcg10% | 21mcg5% | +17mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 0.29mg2% | 0.60mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 3.0mg0% | 1.0mg0% | +2.0mg |
| Calcium | 10mg1% | 25mg2% | <0.1mg |
| Iron | 0.30mg2% | 0.69mg4% | <0.1mg |
| Potassium | 236mg5% | 151mg3% | +85mg |
| Phosphorus | 36mg3% | 29mg2% | +7.0mg |
| Magnesium | 12mg3% | 22mg5% | <0.1mg |
| Zinc | 0.35mg3% | 0.42mg4% | <0.1mg |
| Copper | 0.16mg18% | <0.1mg10% | +<0.1mg |
| Manganese | 0.12mg5% | 0.67mg29% | <0.1mg |
| Selenium | 0.50mcg1% | 0.20mcg0% | +0.30mcg |
🔬Nutritional Analysis
Calories: Raspberries (Raw) is significantly lower in calories at just 52 kcal per 100g compared to 83 kcal for Pomegranates (Raw) — that's 60% fewer calories, making Raspberries (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Pomegranates (Raw) providing 1.67g and Raspberries (Raw) providing 1.2g per 100g.
Fat: Raspberries (Raw) is the leaner option with 0.65g of total fat per 100g compared to 1.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Raspberries (Raw): 2mcg vs 0mcg), Vitamin C (Raspberries (Raw): 26.2mg vs 10.2mg), Vitamin K (Pomegranates (Raw): 16.4mcg vs 7.8mcg).
Key Minerals: Notable mineral differences include Manganese (Raspberries (Raw): 0.67mg vs 0.119mg), Sodium (Pomegranates (Raw): 3mg vs 1mg), Calcium (Raspberries (Raw): 25mg vs 10mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Raspberries (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Pomegranates (Raw) or Raspberries (Raw)?
- Pomegranates (Raw) has more protein with 1.67g per 100g compared to 1.2g for Raspberries (Raw).
- Which is lower in calories, Pomegranates (Raw) or Raspberries (Raw)?
- Raspberries (Raw) is lower in calories with 52 kcal per 100g versus 83 kcal.
- Is Pomegranates (Raw) or Raspberries (Raw) healthier?
- It depends on your goals. Pomegranates (Raw) has 83 calories and 1.67g protein per 100g, while Raspberries (Raw) has 52 calories and 1.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pomegranates (Raw) or Raspberries (Raw)?
- Raspberries (Raw) is leaner with 0.65g of fat per 100g compared to 1.17g.
- Which has more fiber, Pomegranates (Raw) or Raspberries (Raw)?
- Raspberries (Raw) has more fiber with 6.5g per 100g compared to 4g.