Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Clementine vs. Pomegranate — In-Depth Nutrition Comparison

Compare

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
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.
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%
Contains more Manganese +417.4%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
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%
Contains more Manganese +417.4%
Contains more Selenium +400%

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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.1%
Contains more Protein +96.5%
Contains more Fats +680%
Contains more Carbs +55.6%
Contains more Other +32.5%
Equal in Water - 77.93
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Water +11.1%
Contains more Protein +96.5%
Contains more Fats +680%
Contains more Carbs +55.6%
Contains more Other +32.5%
Equal in Water - 77.93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1.64g 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
Manganese 0.023mg 0.119mg Pomegranate
Selenium 0.1µg 0.5µg Pomegranate
Vitamin E 0.2mg 0.6mg Pomegranate
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 K 0µg 16.4µg Pomegranate
Saturated Fat 0.12g Clementine
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 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

People also compare

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
21%
Clementine
16%
Pomegranate
Minerals Daily Need Coverage Score
7%
Clementine
14%
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

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. 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.