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  6. Pomegranate vs. Orange

Pomegranate vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Orange?

  • Pomegranate is richer in Vitamin K, Copper, and Fiber, yet Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 48% higher.
  • Orange contains less Sugar.

We used Pomegranates, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Pomegranate vs Orange 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.
Pomegranate
Pomegranate
7
:
2
Orange
Orange
Contains more Iron +200%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +30.4%
Contains more Zinc +400%
Contains more Copper +251.1%
Contains more Manganese +376%
Contains more Calcium +300%
Contains less Sodium -100%
Equal in Selenium - 0.5
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +200%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +30.4%
Contains more Zinc +400%
Contains more Copper +251.1%
Contains more Manganese +376%
Contains more Calcium +300%
Contains less Sodium -100%
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.
Pomegranate
Pomegranate
7
:
3
Orange
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 Folate +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282
Pomegranate
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 Folate +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Orange
Orange
Contains more Protein +77.7%
Contains more Fats +875%
Contains more Carbs +59.1%
Contains more Other +20.5%
Contains more Water +11.3%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +77.7%
Contains more Fats +875%
Contains more Carbs +59.1%
Contains more Other +20.5%
Contains more Water +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +304.3%
Contains more Polyunsaturated fat +216%
Contains less Saturated Fat -87.5%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +304.3%
Contains more Polyunsaturated fat +216%
Contains less Saturated Fat -87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Orange
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Pomegranate Orange Opinion
Net carbs 14.7g 9.35g Pomegranate
Protein 1.67g 0.94g Pomegranate
Fats 1.17g 0.12g Pomegranate
Carbs 18.7g 11.75g Pomegranate
Calories 83kcal 47kcal Pomegranate
Sugar 13.67g 9.35g Orange
Fiber 4g 2.4g Pomegranate
Calcium 10mg 40mg Orange
Iron 0.3mg 0.1mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 181mg Pomegranate
Sodium 3mg 0mg Orange
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.045mg Pomegranate
Manganese 0.119mg 0.025mg Pomegranate
Selenium 0.5µg 0.5µg
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.6mg 0.18mg Pomegranate
Vitamin C 10.2mg 53.2mg Orange
Vitamin B1 0.067mg 0.087mg Orange
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 0.282mg Pomegranate
Vitamin B5 0.377mg 0.25mg Pomegranate
Vitamin B6 0.075mg 0.06mg Pomegranate
Folate 38µg 30µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.12g 0.015g Orange
Monounsaturated Fat 0.093g 0.023g Pomegranate
Polyunsaturated fat 0.079g 0.025g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
24%
Orange
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Orange

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?
Orange
Orange is lower in Sugar (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 - 45)
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)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.