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Mango vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Mango and Pomegranate

  • Mango has more Vitamin C, and Vitamin A RAE, however, Pomegranate has more Vitamin K, Fiber, and Copper.
  • Mango's daily need coverage for Vitamin C is 29% more.

The food varieties used in the comparison are Mangos, raw and Pomegranates, raw.

Infographic

Mango 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 less Sodium -66.7%
Contains more Selenium +20%
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +40.5%
Contains more Zinc +288.9%
Contains more Copper +42.3%
Contains more Manganese +88.9%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -66.7%
Contains more Selenium +20%
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +40.5%
Contains more Zinc +288.9%
Contains more Copper +42.3%
Contains more Manganese +88.9%
Equal in Calcium - 10

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.
Mango
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +256.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.7%
Contains more Folate +13.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin K +290.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +256.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.7%
Contains more Folate +13.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin K +290.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.7%
Contains more Fats +207.9%
Contains more Carbs +24.8%
Contains more Other +47.2%
Equal in Water - 77.93
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Protein +103.7%
Contains more Fats +207.9%
Contains more Carbs +24.8%
Contains more Other +47.2%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +50.5%
Contains more Polyunsaturated fat +11.3%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +50.5%
Contains more Polyunsaturated fat +11.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Pomegranate Opinion
Net carbs 13.38g 14.7g Pomegranate
Protein 0.82g 1.67g Pomegranate
Fats 0.38g 1.17g Pomegranate
Carbs 14.98g 18.7g Pomegranate
Calories 60kcal 83kcal Pomegranate
Fructose 4.68g Mango
Sugar 13.66g 13.67g Mango
Fiber 1.6g 4g Pomegranate
Calcium 11mg 10mg Mango
Iron 0.16mg 0.3mg Pomegranate
Magnesium 10mg 12mg Pomegranate
Phosphorus 14mg 36mg Pomegranate
Potassium 168mg 236mg Pomegranate
Sodium 1mg 3mg Mango
Zinc 0.09mg 0.35mg Pomegranate
Copper 0.111mg 0.158mg Pomegranate
Manganese 0.063mg 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Mango
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.6mg Mango
Vitamin C 36.4mg 10.2mg Mango
Vitamin B1 0.028mg 0.067mg Pomegranate
Vitamin B2 0.038mg 0.053mg Pomegranate
Vitamin B3 0.669mg 0.293mg Mango
Vitamin B5 0.197mg 0.377mg Pomegranate
Vitamin B6 0.119mg 0.075mg Mango
Folate 43µg 38µg Mango
Vitamin K 4.2µg 16.4µg Pomegranate
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.12g Mango
Monounsaturated Fat 0.14g 0.093g Mango
Polyunsaturated fat 0.071g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Pomegranate
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
26%
Mango
16%
Pomegranate
Minerals Daily Need Coverage Score
9%
Mango
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 51)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.