Pomegranate vs Raspberries – Which is Healthier?

Our Verdict

When comparing pomegranate to raspberries, we picked the raspberries.

Why?

Both have their merits, but one is just better on the whole:

In terms of macros, pomegranate has more carbs while raspberries have more fiber, with big enough margins of difference that we say this first round’s a win to raspberries.

In the category of vitamins, pomegranates have their moment with more of vitamins B1, B2, B5, B6, B7, B9 and K, while raspberries have more of vitamins B3, C, and E, giving pomegranates a 7:3 win here.

Looking at minerals, pomegranates have more copper, phosphorus, potassium, and selenium, while raspberries have more calcium, iron, magnesium, manganese, and zinc, winning in this round.

In other considerations, pomegranates do have some health benefits specific to them, but mostly from the peel, which most people don’t eat, while raspberries score much higher on polyphenols (and, actually in the berries!) so this one’s another round to raspberries.

Adding up the sections makes for an overall win for raspberries, 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!