Orange vs. Pomegranate — In-Depth Nutrition Comparison
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What are the main differences between Orange and Pomegranate?
- Orange is richer in Vitamin C, yet Pomegranate is richer in Vitamin K, Copper, and Fiber.
- Orange's daily need coverage for Vitamin C is 48% higher.
- Orange has 4 times more Calcium than Pomegranate. Orange has 40mg of Calcium, while Pomegranate has 10mg.
- Orange contains less Sugar.
We used Oranges, raw, all commercial varieties and Pomegranates, raw types in this comparison.
Infographic
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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.
Contains
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Calcium
+300%
Contains
less
Sodium
-100%
Contains
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Iron
+200%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+157.1%
Contains
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Potassium
+30.4%
Contains
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Zinc
+400%
Contains
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Copper
+251.1%
Contains
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Manganese
+376%
Equal in Selenium - 0.5
Contains
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Calcium
+300%
Contains
less
Sodium
-100%
Contains
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Iron
+200%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+157.1%
Contains
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Potassium
+30.4%
Contains
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Zinc
+400%
Contains
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Copper
+251.1%
Contains
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Manganese
+376%
Equal in Selenium - 0.5
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+421.6%
Contains
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Vitamin B1
+29.9%
Contains
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Vitamin E
+233.3%
Contains
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Vitamin B2
+32.5%
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Vitamin B5
+50.8%
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Vitamin B6
+25%
Contains
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Folate
+26.7%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 0.293
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+421.6%
Contains
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Vitamin B1
+29.9%
Contains
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Vitamin E
+233.3%
Contains
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Vitamin B2
+32.5%
Contains
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Vitamin B5
+50.8%
Contains
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Vitamin B6
+25%
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Folate
+26.7%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 0.293
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+11.3%
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Protein
+77.7%
Contains
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Fats
+875%
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Carbs
+59.1%
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Other
+20.5%
Protein:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Water
+11.3%
Contains
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Protein
+77.7%
Contains
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Fats
+875%
Contains
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Carbs
+59.1%
Contains
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Other
+20.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-87.5%
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Monounsaturated Fat
+304.3%
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Polyunsaturated fat
+216%
Saturated Fat:
0.015 g
Monounsaturated Fat:
0.023 g
Polyunsaturated fat:
0.025 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Contains
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Saturated Fat
-87.5%
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Monounsaturated Fat
+304.3%
Contains
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Polyunsaturated fat
+216%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.35g | 14.7g |
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| Protein | 0.94g | 1.67g |
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| Fats | 0.12g | 1.17g |
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| Carbs | 11.75g | 18.7g |
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| Calories | 47kcal | 83kcal |
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| Sugar | 9.35g | 13.67g |
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| Fiber | 2.4g | 4g |
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| Calcium | 40mg | 10mg |
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| Iron | 0.1mg | 0.3mg |
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| Magnesium | 10mg | 12mg |
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| Phosphorus | 14mg | 36mg |
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| Potassium | 181mg | 236mg |
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| Sodium | 0mg | 3mg |
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| Zinc | 0.07mg | 0.35mg |
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| Copper | 0.045mg | 0.158mg |
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| Manganese | 0.025mg | 0.119mg |
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| Selenium | 0.5µg | 0.5µg | |
| Vitamin A | 225IU | 0IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.18mg | 0.6mg |
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| Vitamin C | 53.2mg | 10.2mg |
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| Vitamin B1 | 0.087mg | 0.067mg |
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| Vitamin B2 | 0.04mg | 0.053mg |
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| Vitamin B3 | 0.282mg | 0.293mg |
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| Vitamin B5 | 0.25mg | 0.377mg |
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| Vitamin B6 | 0.06mg | 0.075mg |
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| Folate | 30µg | 38µg |
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| Vitamin K | 0µg | 16.4µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.015mg |
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| Isoleucine | 0.025mg |
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| Leucine | 0.023mg |
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| Lysine | 0.047mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.031mg |
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| Valine | 0.04mg |
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| Histidine | 0.018mg |
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| Saturated Fat | 0.015g | 0.12g |
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| Monounsaturated Fat | 0.023g | 0.093g |
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| Polyunsaturated fat | 0.025g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
24%
16%
Minerals Daily Need Coverage Score
7%
14%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Orange is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Orange contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Orange is lower in glycemic index (difference - 45)
Which food is cheaper?
Orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)