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Orange vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between Orange and Pomegranate?

  • Orange is richer in Vitamin C, yet Pomegranate is richer in Vitamin K, Copper, and Fiber.
  • Orange's daily need coverage for Vitamin C is 48% higher.
  • Orange has 4 times more Calcium than Pomegranate. Orange has 40mg of Calcium, while Pomegranate has 10mg.
  • Orange contains less Sugar.

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

Infographic

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.
Contains more Calcium +300%
Contains less Sodium -100%
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%
Equal in Selenium - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +300%
Contains less Sodium -100%
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%
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.
Orange
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Contains more Choline +10.5%
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 +∞%
Equal in Vitamin B3 - 0.293
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Contains more Choline +10.5%
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 +∞%
Equal in Vitamin B3 - 0.293
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.3%
Contains more Protein +77.7%
Contains more Fats +875%
Contains more Carbs +59.1%
Contains more Other +20.5%
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +11.3%
Contains more Protein +77.7%
Contains more Fats +875%
Contains more Carbs +59.1%
Contains more Other +20.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange 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 Orange Pomegranate Opinion
Net carbs 9.35g 14.7g Pomegranate
Protein 0.94g 1.67g Pomegranate
Fats 0.12g 1.17g Pomegranate
Carbs 11.75g 18.7g Pomegranate
Calories 47kcal 83kcal Pomegranate
Sugar 9.35g 13.67g Orange
Fiber 2.4g 4g Pomegranate
Calcium 40mg 10mg Orange
Iron 0.1mg 0.3mg Pomegranate
Magnesium 10mg 12mg Pomegranate
Phosphorus 14mg 36mg Pomegranate
Potassium 181mg 236mg Pomegranate
Sodium 0mg 3mg Orange
Zinc 0.07mg 0.35mg Pomegranate
Copper 0.045mg 0.158mg Pomegranate
Manganese 0.025mg 0.119mg Pomegranate
Selenium 0.5µg 0.5µg
Vitamin A 225IU 0IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.6mg Pomegranate
Vitamin C 53.2mg 10.2mg Orange
Vitamin B1 0.087mg 0.067mg Orange
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.282mg 0.293mg Pomegranate
Vitamin B5 0.25mg 0.377mg Pomegranate
Vitamin B6 0.06mg 0.075mg Pomegranate
Folate 30µg 38µg Pomegranate
Choline 8.4mg 7.6mg Orange
Vitamin K 0µg 16.4µg 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 0.015g 0.12g Orange
Monounsaturated Fat 0.023g 0.093g Pomegranate
Polyunsaturated fat 0.025g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
22%
Orange
15%
Pomegranate
Minerals Daily Need Coverage Score
7%
Orange
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
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)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.