Which Has Extra Vitamin C and Fiber?

Cranberries and pomegranates are two tart fruits that pack spectacular dietary advantages. Although they’re each wholesome selections, there are some vital variations of their macronutrient, vitamin, and mineral content material.

Cranberries are a richer supply of vitamin C than pomegranates, packing 14 milligrams, or 15.6% of the Every day Worth (DV) per 100-gram serving.

Though pomegranates are additionally a very good supply of vitamin C, with a 100-gram serving of pomegranate arils offering 11.4% of the DV, cranberries are a greater possibility when you’re attempting to pack as a lot vitamin C right into a meal or snack as doable.

A 2022 evaluate discovered that greater vitamin C consumption was related to a decrease threat of a number of cancers, together with breast, gastric, pancreatic, lung, and prostate cancers. Analysis has additionally linked better vitamin C consumption and better blood vitamin C ranges to lowered irritation, in addition to a decrease threat of coronary heart illness and neurodegenerative situations like Alzheimer’s illness.

In relation to fiber, pomegranates take the crown. A 100-gram serving of pomegranate arils incorporates 4 grams of fiber, which covers over 14% of the DV.

A 100-gram serving of uncooked cranberries packs 3.6 grams, which is barely lower than pomegranates.

Fiber performs a number of vital roles in well being, together with holding your digestive system wholesome by fueling the expansion of useful micro organism within the giant intestines and supporting common and cozy bowel actions.

Following a high-fiber weight-reduction plan can even assist you attain and keep a wholesome physique weight. Fiber slows digestion and promotes the discharge of satiety hormones, which retains you feeling full after consuming and will assist you eat fewer energy.

Right here’s a side-by-side comparability of 100-gram serving of pomegranate arils and a cup of recent, entire cranberries:

Pomegranates
Cranberries

Energy
83
46

Carbs
18.7 grams (g)
12 g

Fiber
4 g
3.6 g

Protein
1.67 g
0.46 g

Vitamin B5 (pantothenic acid)
0.656 milligrams (mg), 13% of the Every day Worth (DV)
0.295 mg, 6% of the DV

Folate
38 mg, 9.5% of the DV
1 mg, 0% of the DV

Vitamin C
10.2 mg, 11.3% of the DV
14 mg, 15.6% of the DV

Vitamin Ok
16.4 micrograms (mcg), 13.6% of the DV
5 mcg, 4% of the DV

Manganese
0.119 mg, 5.7% of the DV
0.267 mg, 11.6% of the DV

Each cranberries and pomegranates provide spectacular well being advantages.

Cranberries

Wealthy in proanthocyanidins: Cranberries include plant compounds referred to as proanthocyanidins that help urinary tract well being. These compounds could assist forestall sure urinary tract infections (UTIs)-causing micro organism, like E. coli, from sticking to the urinary tract. This is the reason ingesting cranberry juice could assist scale back the danger of UTIs.
Excessive in vitamin C: Cranberries are a very good supply of vitamin C, with a cup of recent cranberries overlaying over 15% of your day by day wants.
Low in carbs: Unsweetened cranberries are decrease in carbs than most fruits, making them a sensible choice for these on low-carb diets.
Excessive in antioxidants: Cranberries are filled with polyphenol antioxidants that assist shield towards mobile harm.

Pomegranates

Wealthy in fiber: Pomegranate arils are excessive in fiber, with a 100-gram serving overlaying 14% of the DV.
Filled with polyphenols: Pomegranates are identified for his or her excessive ranges of anti-inflammatory and antioxidant compounds, together with anthocyanins which give pomegranate arils their vibrant colour.
Could scale back inflammatory markers: Ingesting pomegranate juice could assist scale back markers of irritation, like C-reactive protein (CRP).
Could help coronary heart well being: Research present that consuming pomegranate merchandise, like pomegranate juice, could assist scale back coronary heart illness threat components equivalent to hypertension and excessive levels of cholesterol.

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U.S. Division of Agriculture: FoodData Central. Cranberries, uncooked.