Grapes and pomegranates are two quite different fruits in appearance and taste. They are similarly different in their nutritional content. However, this variation does not mean that one is necessarily better than the other, since they can both provide nutrients that are important for good health -- simply in different quantities depending on the specific nutrient. Ideally, you should include both grapes and pomegranates, along with many other fruits, vegetables and other nutritious foods, in your diet.
Calories, Fat and Cholesterol
One 100 g serving of seedless grapes is about 2/3 of a cup of grapes; one 100 g serving of pomegranate arils is just over 1/2 cup. That serving of grapes contains 69 calories, with 0.16 g of total fat, 0.05 g of saturated fat and no cholesterol. That serving of pomegranate contains 83 calories, with 1.17 g of total fat, 0.12 g of saturated fat and no cholesterol. Both grapes and pomegranates are extremely low in fat -- particularly in saturated fat, which can increase your risk for heart disease and stroke.
Carbohydrates and Fiber
Each serving of grapes contains 18.1 g of carbohydrates, with 0.9 g of dietary fiber. The serving of pomegranates contains 18.7 g of carbohydrates, with 4.0 g of dietary fiber. That gives the pomegranates a nutritional advantage for individuals trying to increase their daily intake of fiber. Adequate fiber intake -- 21 to 25 grams per day for women, and 30 to 38 grams per day for men -- is important for the maintenance of digestive health.
Vitamin C
There are 10.8 mg of vitamin C in each serving of grapes, and 10.2 mg in each serving of pomegranates. Vitamin C is important for collagen production; it also helps absorb iron, strengthens the immune system, and functions as an antioxidant, which can help prevent damage from free radicals.
Minerals
The mineral in which both grapes and pomegranates are the richest is potassium; one serving of grapes contains 191 mg, while one serving of pomegranates contains 236 mg. They also contain significant levels of phosphorus -- the grapes with 20 mg per serving, and the pomegranates with 36 mg per serving.
References
- USDA National Nutrient Database: Grapes, Red or Green (European Type, such as Thompson Seedless), Raw - 100 g
- USDA National Nutrient Database: Pomegranates, Raw - 100 g
- Harvard School of Public Health; Replacing Saturated Fat with Polyunsaturated Fat May Cut Heart Disease Risk; March 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- Office of Dietary Supplements; Dietary Supplement Fact Sheet: Vitamin C
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