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Pomegranate vs Mandarin orange - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sugars?
Mandarin orange
Mandarin orange contains less Sugars (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 - 25)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Mandarin orange
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Pomegranate
18
Mandarin orange
Mineral Summary Score
10
Pomegranate
6
Mandarin orange

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +100%
Contains more Potassium +42.2%
Contains more Copper +276.2%
Contains more Zinc +400%
Contains more Phosphorus +80%
Contains more Calcium +270%
Contains less Sodium -33.3%
Equal in Magnesium - 12
Contains more Iron +100%
Contains more Potassium +42.2%
Contains more Copper +276.2%
Contains more Zinc +400%
Contains more Phosphorus +80%
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" chart 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 Vitamin K +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078
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 Vitamin K +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Pomegranate
5%
Mandarin orange
Carbohydrates
19%
Pomegranate
13%
Mandarin orange
Fats
5%
Pomegranate
1%
Mandarin orange

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Mandarin orange Opinion
Calories 83 53 Pomegranate
Protein 1.67 0.81 Pomegranate
Fats 1.17 0.31 Pomegranate
Vitamin C 10.2 26.7 Mandarin orange
Carbs 18.7 13.34 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.15 Pomegranate
Calcium 10 37 Mandarin orange
Potassium 236 166 Pomegranate
Magnesium 12 12
Sugars 13.67 10.58 Pomegranate
Fiber 4 1.8 Pomegranate
Copper 0.158 0.042 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch 0 Mandarin orange
Phosphorus 36 20 Pomegranate
Sodium 3 2 Mandarin orange
Vitamin A 0 681 Mandarin orange
Vitamin E 0.6 0.2 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.058 Pomegranate
Vitamin B2 0.053 0.036 Pomegranate
Vitamin B3 0.293 0.376 Mandarin orange
Vitamin B5 0.377 0.216 Pomegranate
Vitamin B6 0.075 0.078 Mandarin orange
Vitamin B12 0 0
Vitamin K 16.4 0 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.039 Mandarin orange
Monounsaturated Fat 0.093 0.06 Pomegranate
Polyunsaturated fat 0.079 0.065 Pomegranate
Tryptophan 0.002 Mandarin orange
Threonine 0.016 Mandarin orange
Isoleucine 0.017 Mandarin orange
Leucine 0.028 Mandarin orange
Lysine 0.032 Mandarin orange
Methionine 0.002 Mandarin orange
Phenylalanine 0.018 Mandarin orange
Valine 0.021 Mandarin orange
Histidine 0.011 Mandarin orange
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.