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Pomegranate vs. Clementine — In-Depth Nutrition Comparison

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How are Pomegranate and Clementine different?

  • Pomegranate is higher in Vitamin K, Copper, and Fiber, however, Clementine is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Clementine is 43% higher.
  • Clementine has less Sugar.

Pomegranates, raw and Clementines, raw are the varieties used in this article.

Infographic

Pomegranate vs Clementine 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.
Contains more Iron +114.3%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Potassium +33.3%
Contains more Zinc +483.3%
Contains more Copper +267.4%
Contains more Manganese +417.4%
Contains more Selenium +400%
Contains more Calcium +200%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Contains more Iron +114.3%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Potassium +33.3%
Contains more Zinc +483.3%
Contains more Copper +267.4%
Contains more Manganese +417.4%
Contains more Selenium +400%
Contains more Calcium +200%
Contains less Sodium -66.7%

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 more Vitamin E +200%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +149.7%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
Equal in Vitamin B6 - 0.075
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin E +200%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +149.7%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +96.5%
Contains more Fats +680%
Contains more Carbs +55.6%
Contains more Other +32.5%
Contains more Water +11.1%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more Protein +96.5%
Contains more Fats +680%
Contains more Carbs +55.6%
Contains more Other +32.5%
Contains more Water +11.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Clementine Opinion
Net carbs 14.7g 10.32g Pomegranate
Protein 1.67g 0.85g Pomegranate
Fats 1.17g 0.15g Pomegranate
Carbs 18.7g 12.02g Pomegranate
Calories 83kcal 47kcal Pomegranate
Fructose 1.64g Clementine
Sugar 13.67g 9.18g Clementine
Fiber 4g 1.7g Pomegranate
Calcium 10mg 30mg Clementine
Iron 0.3mg 0.14mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 21mg Pomegranate
Potassium 236mg 177mg Pomegranate
Sodium 3mg 1mg Clementine
Zinc 0.35mg 0.06mg Pomegranate
Copper 0.158mg 0.043mg Pomegranate
Manganese 0.119mg 0.023mg Pomegranate
Selenium 0.5µg 0.1µg Pomegranate
Vitamin E 0.6mg 0.2mg Pomegranate
Vitamin C 10.2mg 48.8mg Clementine
Vitamin B1 0.067mg 0.086mg Clementine
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.636mg Clementine
Vitamin B5 0.377mg 0.151mg Pomegranate
Vitamin B6 0.075mg 0.075mg
Folate 38µg 24µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Saturated Fat 0.12g Clementine
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Clementine
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
16%
Pomegranate
21%
Clementine
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Clementine

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 47)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.