The fight between these antioxidant-rich fruits goes back to Adam and Eve – was it a pomegranate or an apple that got them kicked out of the Garden of Eden? Who comes out of top in this historical grudge match: the expensive and exotic pomegranate or humble apple-a-day?
|Pomegranate (100 g)
|4,479 μmol TE||ORAC*
||3,049 μmol TE|
|83 kcal||Calories||52 kcal|
|13.7 g||Sugars||10.4 g|
|10.2 mg||Vitamin C||13.8 mg|
No Baloney’s results? Apples definitely win on cost (and ease of eating!), but we have to give the healthy win to pomegranate, particularly if you are trying to boost your antioxidant intake. We advise you to invest the time to consume the whole fruit instead of the flashy pomegranate juice to get the most bang for your buck: there are only 2,681 ORAC units in 100 g of pomegranate juice (about 1/3 cup)… and no fibre! If you opt for apples most often, granny smith (3,898) and red delicious (4,275) are the highest in antioxidants.
While there seems to be a new “super food” every year, often those that are the highest in antioxidants are the strong, silent types. For instance, raw chokeberries and elderberries, as well as raisins contain > 10,000 ORAC units per 100 g! Going for deep red and purple colour in your fruit is a great strategy to boost antioxidants too: black currants (7,957), plums (6,100), blackberries (5,905), raspberries (5,061) and blueberries (4,669) are all loaded with good-for-you phytochemicals and are available year-round in the freezer section of your grocery store.
Often it’s all about marketing. 100 g of prunes contains 8,059 ORAC units, but most people only associate prunes with reducing constipation! Perhaps 2012 should be the “Year of the Prune”…
Nutrition information from the Canadian Nutrient File: “pomegranate, raw” and “apple, raw, with skin”
*ORAC = Oxygen Radical Absorbance Capacity, a measure of the antioxidant potential of foods. Source: U.S. Department of Agriculture, Agricultural Research Service. 2010. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. Nutrient Data Laboratory Home Page: http://www.ars.usda.gov/nutrientdata/orac
**We used the December 2011 CTV Calgary grocery price comparison (average price) to establish cost per 100 g.