Blackberries vs Pomegranate – Which is Healthier?

Our Verdict

When comparing blackberries to pomegranate, we picked the blackberries.

Why?

Both have their merits! But…

In terms of macros, blackberries have more fiber while pomegranates have more carbs, so that’s a first-round win for blackberries.

In the category of vitamins, blackberries have more of vitamins A, B3, C, E, and K, while pomegranates have more of vitamins B1, B2, B5, B6, and B9, so that’s a 5:5 tie in this round.

Looking at minerals, blackberries have more calcium, copper, iron, magnesium, manganese, and zinc, while pomegranates have more phosphorus, potassium, and selenium, so that’s a 6:3 win for blackberries here.

In other considerations, blackberries are much higher in polyphenols, while pomegranates do have some special health benefits of their own, but (!) they’re mostly found in the peel which most people don’t consume. So we’ll call this round a win for blackberries, as those polyphenols are a lot more accessible than having to dry out pomegranate peel, grind it into a powder, and take it as a supplement (for example as a suspension in water).

Adding up the sections makes for a clear overall win for blackberries, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

• Are You Getting The Right Kinds Of Flavonoids? ← blackberries are a great source
• 21 Most Beneficial Polyphenols & What Foods Have Them
• Pomegranate’s Health Gifts Are Mostly In Its Peel ← this is what we were talking about in the “other considerations” section

Enjoy!