Nutritional comparison of cranberries and pomegranates

A nutritional comparison between cranberries and pomegranates highlights their differing levels of vitamin C and dietary fiber. Per 100 grams of fresh product, cranberries provide approximately 13-14 mg of vitamin C, whereas pomegranate arils offer about 10.2 mg. This makes cranberries slightly superior for those prioritizing ascorbic acid intake, which supports collagen production, iron absorption, and immune function.

Both fruits are members of the red fruit family and are rich in polyphenols and antioxidants. Beyond vitamin C, the comparison considers how these foods interact with the gut microbiota to support immunity and intestinal transit.