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Pomegranate vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between Pomegranate and Mandarin orange

  • Pomegranate is richer in Vitamin K, Copper, Fiber, and Folate, yet Mandarin orange is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Mandarin orange is 18% higher.
  • Mandarin orange contains less Sugar.

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

Infographic

Pomegranate vs Mandarin orange 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 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%
Contains more Calcium +270%
Contains less Sodium -33.3%
Equal in Magnesium - 12
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 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
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%
Contains more Calcium +270%
Contains less Sodium -33.3%
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.
:
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078
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 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Mandarin orange
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 Pomegranate Mandarin orange Opinion
Net carbs 14.7g 11.54g Pomegranate
Protein 1.67g 0.81g Pomegranate
Fats 1.17g 0.31g Pomegranate
Carbs 18.7g 13.34g Pomegranate
Calories 83kcal 53kcal Pomegranate
Fructose 2.4g Mandarin orange
Sugar 13.67g 10.58g Mandarin orange
Fiber 4g 1.8g Pomegranate
Calcium 10mg 37mg Mandarin orange
Iron 0.3mg 0.15mg Pomegranate
Magnesium 12mg 12mg
Phosphorus 36mg 20mg Pomegranate
Potassium 236mg 166mg Pomegranate
Sodium 3mg 2mg Mandarin orange
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.042mg Pomegranate
Manganese 0.119mg 0.039mg Pomegranate
Selenium 0.5µg 0.1µg Pomegranate
Vitamin A 0IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.6mg 0.2mg Pomegranate
Vitamin C 10.2mg 26.7mg Mandarin orange
Vitamin B1 0.067mg 0.058mg Pomegranate
Vitamin B2 0.053mg 0.036mg Pomegranate
Vitamin B3 0.293mg 0.376mg Mandarin orange
Vitamin B5 0.377mg 0.216mg Pomegranate
Vitamin B6 0.075mg 0.078mg Mandarin orange
Folate 38µg 16µg Pomegranate
Vitamin K 16.4µg 0µg 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 0.12g 0.039g Mandarin orange
Monounsaturated Fat 0.093g 0.06g Pomegranate
Polyunsaturated fat 0.079g 0.065g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Mandarin orange
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
17%
Mandarin orange
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Mandarin orange

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