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Pomegranate vs 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?
Orange
Orange contains less Sugars (difference - 4.32g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 25)
Which food is cheaper?
Orange
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 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 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
27
Orange
Mineral Summary Score
10
Pomegranate
6
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
:
2
Orange
Contains more Iron +200%
Contains more Potassium +30.4%
Contains more Magnesium +20%
Contains more Copper +251.1%
Contains more Zinc +400%
Contains more Phosphorus +157.1%
Contains more Calcium +300%
Contains less Sodium -100%
Contains more Iron +200%
Contains more Potassium +30.4%
Contains more Magnesium +20%
Contains more Copper +251.1%
Contains more Zinc +400%
Contains more Phosphorus +157.1%
Contains more Calcium +300%
Contains less Sodium -100%

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
:
3
Orange
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +25%
Contains more Vitamin K +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +25%
Contains more Vitamin K +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282

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
6%
Orange
Carbohydrates
19%
Pomegranate
12%
Orange
Fats
5%
Pomegranate
1%
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 Orange Opinion
Calories 83 47 Pomegranate
Protein 1.67 0.94 Pomegranate
Fats 1.17 0.12 Pomegranate
Vitamin C 10.2 53.2 Orange
Carbs 18.7 11.75 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.1 Pomegranate
Calcium 10 40 Orange
Potassium 236 181 Pomegranate
Magnesium 12 10 Pomegranate
Sugars 13.67 9.35 Pomegranate
Fiber 4 2.4 Pomegranate
Copper 0.158 0.045 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch
Phosphorus 36 14 Pomegranate
Sodium 3 0 Orange
Vitamin A 0 225 Orange
Vitamin E 0.6 0.18 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.087 Orange
Vitamin B2 0.053 0.04 Pomegranate
Vitamin B3 0.293 0.282 Pomegranate
Vitamin B5 0.377 0.25 Pomegranate
Vitamin B6 0.075 0.06 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 0 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.015 Orange
Monounsaturated Fat 0.093 0.023 Pomegranate
Polyunsaturated fat 0.079 0.025 Pomegranate
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 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.