Blueberries vs pomegranate: which is healthier?
They are about equally nutrient-dense: blueberries scores 58/100 and pomegranate 56/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Blueberries
57 kcal per 100 g. 1 cup: 148 g
Pomegranate
83 kcal per 100 g. 1/2 cup arils: 87 g
Which to pick for your goal
- Fewer caloriesBlueberries57 vs 83 kcal per 100 g
- More proteinPomegranate0.7 vs 1.7 g per 100 g
- More fiberPomegranate2.4 vs 4 g per 100 g
- Less sugarBlueberries10 vs 14 g per 100 g
- More potassiumPomegranate77 vs 236 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Blueberries, 100 g | Pomegranate, 100 g | Blueberries, 148 g | Pomegranate, 87 g |
|---|---|---|---|---|
| Calories | 57 kcal | 83 kcal | 84 kcal | 72 kcal |
| Protein | 0.7 g | 1.7 g | 1.1 g | 1.5 g |
| Carbohydrates | 14 g | 19 g | 21 g | 16 g |
| Sugars | 10 g | 14 g | 15 g | 12 g |
| Fiber | 2.4 g | 4 g | 3.6 g | 3.5 g |
| Fat | 0.3 g | 1.2 g | 0.5 g | 1 g |
| Saturated fat | <0.1 g | 0.1 g | <0.1 g | 0.1 g |
| Vitamin C | 9.7 mg | 10 mg | 14 mg | 8.9 mg |
| Vitamin A | 3 µg | 0 µg | 4.4 µg | 0 µg |
| Potassium | 77 mg | 236 mg | 114 mg | 205 mg |
| Iron | 0.3 mg | 0.3 mg | 0.4 mg | 0.3 mg |
| Calcium | 6 mg | 10 mg | 8.9 mg | 8.7 mg |
| Magnesium | 6 mg | 12 mg | 8.9 mg | 10 mg |
| Sodium | 1 mg | 3 mg | 1.5 mg | 2.6 mg |
Last updated . Scores use the HowHealthyIs Score method.