Cranberries and pomegranates are two tart fruits that pack impressive nutritional benefits. Though they’re both healthy choices, there are some important differences in their macronutrient, vitamin, and mineral content.
Cranberries are a richer source of vitamin C than pomegranates, packing 14 milligrams, or 15.6% of the Daily Value (DV) per 100-gram serving.
Although pomegranates are also a good source of vitamin C, with a 100-gram serving of pomegranate arils providing 11.4% of the DV, cranberries are a better option if you’re trying to pack as much vitamin C into a meal or snack as possible.
A 2022 review found that higher vitamin C intake was associated with a lower risk of several cancers, including breast, gastric, pancreatic, lung, and prostate cancers. Research has also linked greater vitamin C intake and higher blood vitamin C levels to reduced inflammation, as well as a lower risk of heart disease and neurodegenerative conditions like Alzheimer’s disease.
When it comes to fiber, pomegranates take the crown. A 100-gram serving of pomegranate arils contains 4 grams of fiber, which covers over 14% of the DV.
A 100-gram serving of raw cranberries packs 3.6 grams, which is slightly less than pomegranates.
Fiber plays several important roles in health, including keeping your digestive system healthy by fueling the growth of beneficial bacteria in the large intestines and supporting regular and comfortable bowel movements.
Following a high-fiber diet can also help you reach and maintain a healthy body weight. Fiber slows digestion and promotes the release of satiety hormones, which keeps you feeling full after eating and may help you eat fewer calories.
Here’s a side-by-side comparison of 100-gram serving of pomegranate arils and a cup of fresh, whole cranberries:
| Pomegranates | Cranberries | |
| Calories | 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 Daily Value (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 K | 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 |
Both cranberries and pomegranates offer impressive health benefits.
Cranberries
- Rich in proanthocyanidins: Cranberries contain plant compounds called proanthocyanidins that support urinary tract health. These compounds may help prevent certain urinary tract infections (UTIs)-causing bacteria, like E. coli, from sticking to the urinary tract. This is why drinking cranberry juice may help reduce the risk of UTIs.
- High in vitamin C: Cranberries are a good source of vitamin C, with a cup of fresh cranberries covering over 15% of your daily needs.
- Low in carbs: Unsweetened cranberries are lower in carbs than most fruits, making them a good choice for those on low-carb diets.
- High in antioxidants: Cranberries are packed with polyphenol antioxidants that help protect against cellular damage.
Pomegranates
- Rich in fiber: Pomegranate arils are high in fiber, with a 100-gram serving covering 14% of the DV.
- Packed with polyphenols: Pomegranates are known for their high levels of anti-inflammatory and antioxidant compounds, including anthocyanins which give pomegranate arils their vibrant color.
- May reduce inflammatory markers: Drinking pomegranate juice may help reduce markers of inflammation, like C-reactive protein (CRP).
- May support heart health: Studies show that consuming pomegranate products, like pomegranate juice, may help reduce heart disease risk factors such as high blood pressure and high cholesterol levels.
