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  6. Mandarin orange vs. Pomegranate

Mandarin orange vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Mandarin orange and Pomegranate

  • Mandarin orange is richer in Vitamin C, yet Pomegranate is richer in Vitamin K, Copper, Fiber, and Folate.
  • Daily need coverage for Vitamin C from Mandarin orange is 18% higher.
  • Mandarin orange contains 4 times more Calcium than Pomegranate. Mandarin orange contains 37mg of Calcium, while Pomegranate contains 10mg.
  • Mandarin orange contains less Sugar.

Food types used in this article are Tangerines, (mandarin oranges), raw and Pomegranates, raw.

Infographic

Mandarin orange vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mandarin orange
Mandarin orange
2
:
7
Pomegranate
Pomegranate
Contains more Calcium +270%
Contains less Sodium -33.3%
Contains more Iron +100%
Contains more Phosphorus +80%
Contains more Potassium +42.2%
Contains more Zinc +400%
Contains more Copper +276.2%
Contains more Manganese +205.1%
Contains more Selenium +400%
Equal in Magnesium - 12
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +270%
Contains less Sodium -33.3%
Contains more Iron +100%
Contains more Phosphorus +80%
Contains more Potassium +42.2%
Contains more Zinc +400%
Contains more Copper +276.2%
Contains more Manganese +205.1%
Contains more Selenium +400%
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mandarin orange
Mandarin orange
4
:
6
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Contains more Vitamin E +200%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +47.2%
Contains more Vitamin B5 +74.5%
Contains more Folate +137.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.075
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Contains more Vitamin E +200%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +47.2%
Contains more Vitamin B5 +74.5%
Contains more Folate +137.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
4
Pomegranate
Pomegranate
Contains more Protein +106.2%
Contains more Fats +277.4%
Contains more Carbs +40.2%
Contains more Other +43.2%
Equal in Water - 77.93
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +106.2%
Contains more Fats +277.4%
Contains more Carbs +40.2%
Contains more Other +43.2%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
2
Pomegranate
Pomegranate
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +55%
Contains more Polyunsaturated fat +21.5%
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +55%
Contains more Polyunsaturated fat +21.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Pomegranate
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Pomegranate Opinion
Net carbs 11.54g 14.7g Pomegranate
Protein 0.81g 1.67g Pomegranate
Fats 0.31g 1.17g Pomegranate
Carbs 13.34g 18.7g Pomegranate
Calories 53kcal 83kcal Pomegranate
Fructose 2.4g Mandarin orange
Sugar 10.58g 13.67g Mandarin orange
Fiber 1.8g 4g Pomegranate
Calcium 37mg 10mg Mandarin orange
Iron 0.15mg 0.3mg Pomegranate
Magnesium 12mg 12mg
Phosphorus 20mg 36mg Pomegranate
Potassium 166mg 236mg Pomegranate
Sodium 2mg 3mg Mandarin orange
Zinc 0.07mg 0.35mg Pomegranate
Copper 0.042mg 0.158mg Pomegranate
Manganese 0.039mg 0.119mg Pomegranate
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 681IU 0IU Mandarin orange
Vitamin A RAE 34µg 0µg Mandarin orange
Vitamin E 0.2mg 0.6mg Pomegranate
Vitamin C 26.7mg 10.2mg Mandarin orange
Vitamin B1 0.058mg 0.067mg Pomegranate
Vitamin B2 0.036mg 0.053mg Pomegranate
Vitamin B3 0.376mg 0.293mg Mandarin orange
Vitamin B5 0.216mg 0.377mg Pomegranate
Vitamin B6 0.078mg 0.075mg Mandarin orange
Folate 16µg 38µg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.032mg Mandarin orange
Methionine 0.002mg Mandarin orange
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Saturated Fat 0.039g 0.12g Mandarin orange
Monounsaturated Fat 0.06g 0.093g Pomegranate
Polyunsaturated fat 0.065g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mandarin orange
16%
Pomegranate
Minerals Daily Need Coverage Score
7%
Mandarin orange
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 47)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.