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Clementine vs Pomegranate - In-Depth Nutrition Comparison

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How are Clementine and Pomegranate different?

  • Clementine is higher in Vitamin C, however Pomegranate is richer in Vitamin K, Copper, and Fiber.
  • Daily need coverage for Vitamin C from Clementine is 43% higher.
  • Clementine contains 2 times more Choline than Pomegranate. While Clementine contains 14mg of Choline, Pomegranate contains only 7.6mg.
  • Clementine has less Sugar.

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

Infographic

Clementine vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains less Sodium -66.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +200%
Contains less Sodium -66.7%
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%

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 C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
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 +∞%
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% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
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%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
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 +∞%
Equal in Vitamin B6 - 0.075

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clementine Pomegranate
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 Clementine Pomegranate Opinion
Net carbs 10.32g 14.7g Pomegranate
Protein 0.85g 1.67g Pomegranate
Fats 0.15g 1.17g Pomegranate
Carbs 12.02g 18.7g Pomegranate
Calories 47kcal 83kcal Pomegranate
Starch 0g g Clementine
Fructose 1.64g g Clementine
Sugar 9.18g 13.67g Clementine
Fiber 1.7g 4g Pomegranate
Calcium 30mg 10mg Clementine
Iron 0.14mg 0.3mg Pomegranate
Magnesium 10mg 12mg Pomegranate
Phosphorus 21mg 36mg Pomegranate
Potassium 177mg 236mg Pomegranate
Sodium 1mg 3mg Clementine
Zinc 0.06mg 0.35mg Pomegranate
Copper 0.043mg 0.158mg Pomegranate
Vitamin A IU 0IU Pomegranate
Vitamin E 0.2mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.8mg 10.2mg Clementine
Vitamin B1 0.086mg 0.067mg Clementine
Vitamin B2 0.03mg 0.053mg Pomegranate
Vitamin B3 0.636mg 0.293mg Clementine
Vitamin B5 0.151mg 0.377mg Pomegranate
Vitamin B6 0.075mg 0.075mg
Folate 24µg 38µg Pomegranate
Vitamin B12 µg 0µg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Clementine
Trans Fat 0g 0g
Saturated Fat g 0.12g Clementine
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Clementine
16
Pomegranate
Mineral Summary Score
8
Clementine
15
Pomegranate

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 food.
Protein
5%
Clementine
10%
Pomegranate
Carbohydrates
12%
Clementine
19%
Pomegranate
Fats
1%
Clementine
5%
Pomegranate

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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