Pomegranate vs Blackberry: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Blackberry is generally healthier
Blackberry comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (43 vs 83), more fiber (5.3g vs 4g), less sugar (4.9g vs 13.7g), less sodium (2mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Blackberry
43 kcal
More Protein
Pomegranate
1.7g
More Fiber
Blackberry
5.3g
Less Sugar
Blackberry
4.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pomegranate | Blackberry | Difference |
|---|---|---|---|
| Calories | 83kcal | 43kcal✓ | +40.0kcal |
| Protein | 1.7g✓ | 1.4g | +0.3g |
| Carbohydrates | 19g | 10g✓ | +9.0g |
| Fat | 1.2g | 0.5g✓ | +0.7g |
| Fiber | 4g | 5.3g✓ | -1.3g |
| Sugar | 13.7g | 4.9g✓ | +8.8g |
| Sodium | 3mg | 2mg✓ | +1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pomegranate
Blackberry
Diet Compatibility
Pomegranate
Blackberry
When to Choose Pomegranate
- ✓Higher in protein (1.7g vs 1.4g)
Common Uses
When to Choose Blackberry
- ✓Lower in calories (43 vs 83)
- ✓More fiber (5.3g vs 4g)
- ✓Lower in carbs (10g vs 19g)
- ✓Less sugar (4.9g vs 13.7g)
- ✓Lower sodium (2mg vs 3mg)
Common Uses
Pomegranate vs Blackberry: Nutritional Analysis
Pomegranate is more calorie-dense at 83 calories per 100g compared to 43 for Blackberry, a difference of 40 calories. On the protein front, Pomegranate delivers more with 1.7g per 100g versus 1.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pomegranate and Blackberry tell different nutritional stories. Pomegranate provides 19g of carbohydrates, 1.2g of fat, and 4g of fiber per 100g, while Blackberry contains 10g carbs, 0.5g fat, and 5.3g fiber. The higher fiber content in Blackberry supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pomegranate contains 13.7g while Blackberry has 4.9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Blackberry is the lower-calorie choice at 43 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pomegranate provides more protein (1.7g/100g), supporting muscle repair and growth.
- For sustained energy: Blackberry offers more fiber (5.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pomegranate or Blackberry?
Pomegranate has more calories with 83 kcal per 100g, compared to Blackberry with 43 kcal. That's a difference of 40 calories per 100g serving.
Is Pomegranate healthier than Blackberry?
Based on our nutritional analysis, Blackberry is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Blackberry has 43 calories, 1.4g protein, and 5.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pomegranate and Blackberry?
Pomegranate has more protein with 1.7g per 100g, compared to Blackberry with 1.4g. Pomegranate provides 0.3g more protein per 100g serving.
Which is better for weight loss, Pomegranate or Blackberry?
For weight loss, Blackberry is the better choice with only 43 calories per 100g compared to 83 calories in Pomegranate. Blackberry also offers 5.3g of fiber per 100g, which helps you feel fuller longer.
Does Pomegranate or Blackberry have fewer carbs?
Blackberry has fewer carbs with 10g per 100g, compared to Pomegranate with 19g. If you're following a low-carb diet, Blackberry is the better option with 9.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.