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

Fresh Pomegranate (Raw Arils) vs. Sweet Dark Cherries (Raw)

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

Comparing:
Fresh Pomegranate (Raw Arils)
Sweet Dark Cherries (Raw)
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 →
Sweet Dark Cherries (Raw) →

Per 100g pitted sweet cherries, you get 63 kcal, 16.0g carbohydrates (2.1g fiber / 12.8g sugars), 1.06g protein, 0.20g fat, 222mg potassium, 7.0mg Vitamin C, and natural melatonin with a low Glycemic Index of 22.

View full Sweet Dark Cherries (Raw) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Sweet Dark Cherries (Raw)
Energy / Calories
83 kcal (347 kJ) kcal 63 kcal (264 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 16.0 g g
Dietary Fiber
4.0 g g 2.1 g g
Total Sugars
13.7 g g 12.8 g (6.0g glucose, 5.4g fructose) g
Protein
1.67 g g 1.06 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 0.20 g g
Potassium
236 mg mg 222 mg mg
Vitamin C
10.2 mg mg 7.0 mg mg
Glycemic Index (GI)
53 (Low GI) 22 (Lowest GI among stone fruits)
Water Content
77.9 % % 82.2 % %

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