Grapes vs Pomegranate – Which is Healthier?

Our Verdict

When comparing grapes to pomegranate, we picked the pomegranate.

Why?

It was mostly quite one-sided:

In terms of macros, pomegranate has 4x the fiber, same carbs, and 2x the protein, clearly winning this first round.

In the category of vitamins, grapes have more of vitamins B1 and B6, while pomegranate has more of vitamins B5, B7, B9, C, E, and K, winning this round convincingly too.

Looking at minerals, grapes have slightly more calcium and manganese, while pomegranate has more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, tidily winning a third round in a row.

In other considerations, both are good for polyphenols, and pomegranate also has some additional health benefits but that’s really only if you consume the peel, which most people don’t (difficult to eat, but you can dry it, pulverize it, and use the powder to make pomegranate tea), so this one’s either a tie or a win to pomegranate if you want to count the contents of the peel.

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

Want to learn more?

You might like:

Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

If you’re not a mouse, you might even need more than that!

To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

You can also check out, if you like: Pomegranate’s Health Gifts Are Mostly In Its Peel ← this is what we were talking about in the “other considerations” section

Enjoy!