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  6. Mandarin orange vs. Pomegranate

Mandarin orange vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and pomegranate

  • Mandarin oranges are richer in vitamin C and vitamin A, yet pomegranate is richer in vitamin K, copper, fiber, and folate.
  • Daily need coverage for vitamin C for mandarin oranges is 18% higher.
  • Mandarin oranges contain less sugar.

Food types used in this article are Tangerines, (mandarin oranges), raw and Pomegranates, raw.

Infographic

Mandarin orange 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +270%
Contains less SodiumSodium -33.3%
Contains more PotassiumPotassium +42.2%
Contains more IronIron +100%
Contains more CopperCopper +276.2%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +205.1%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~12mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +161.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more CholineCholine +34.2%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin B2Vitamin B2 +47.2%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Pomegranate DV% diff.
Vitamin C 26.7mg 10.2mg 18%
Vitamin K 0µg 16.4µg 14%
Copper 0.042mg 0.158mg 13%
Fiber 1.8g 4g 9%
Folate 16µg 38µg 6%
Vitamin A 34µg 0µg 4%
Fructose 2.4g 3%
Zinc 0.07mg 0.35mg 3%
Vitamin B5 0.216mg 0.377mg 3%
Calcium 37mg 10mg 3%
Manganese 0.039mg 0.119mg 3%
Vitamin E 0.2mg 0.6mg 3%
Protein 0.81g 1.67g 2%
Calories 53kcal 83kcal 2%
Phosphorus 20mg 36mg 2%
Iron 0.15mg 0.3mg 2%
Potassium 166mg 236mg 2%
Carbs 13.34g 18.7g 2%
Vitamin B3 0.376mg 0.293mg 1%
Fats 0.31g 1.17g 1%
Vitamin B1 0.058mg 0.067mg 1%
Vitamin B2 0.036mg 0.053mg 1%
Selenium 0.1µg 0.5µg 1%
Net carbs 11.54g 14.7g N/A
Magnesium 12mg 12mg 0%
Sugar 10.58g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin B6 0.078mg 0.075mg 0%
Choline 10.2mg 7.6mg 0%
Saturated fat 0.039g 0.12g 0%
Monounsaturated fat 0.06g 0.093g 0%
Polyunsaturated fat 0.065g 0.079g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 ProteinProtein +106.2%
Contains more FatsFats +277.4%
Contains more CarbsCarbs +40.2%
Contains more OtherOther +43.2%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +55%
Contains more Poly. FatPolyunsaturated fat +21.5%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.