# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Blackberries (Raw) vs. Fresh Pomegranate (Raw Arils)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Fresh Blackberries (Raw)
Fresh Pomegranate (Raw Arils)
Fresh Blackberries (Raw) →

Per 100g raw blackberries, you get 43 kcal, 9.61g carbohydrates (5.3g dietary fiber / 4.31g net carbs), 1.39g protein, 0.49g fat, 21.0mg Vitamin C, 19.8µg Vitamin K1, and 29mg calcium with a low Glycemic Index of 25.

View full Fresh Blackberries (Raw) spec sheet →
Fresh Pomegranate (Raw Arils) →

Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.

View full Fresh Pomegranate (Raw Arils) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Blackberries (Raw)
Fresh Pomegranate (Raw Arils)
Energy / Calories
43 kcal (180 kJ) kcal 83 kcal (347 kJ) kcal
Carbohydrates
9.61 g (Net Carbs: 4.31 g) g 18.7 g (Net Carbs: 14.7 g) g
Dietary Fiber
5.3 g g 4.0 g g
Total Sugars
4.88 g (2.40g fructose, 2.31g glucose) g 13.7 g g
Protein
1.39 g g 1.67 g g
Total Fat
0.49 g g 1.17 g (Aril seed contains CLA punicic acid) g
Potassium
162 mg mg 236 mg mg
Vitamin C
21.0 mg (35% DV) mg 10.2 mg mg
Glycemic Index (GI)
25 (Very Low GI) 53 (Low GI)
Water Content
88.2 % % 77.9 % %

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