Orange vs. Pomegranate — In-Depth Nutrition Comparison
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What are the main differences between oranges and pomegranate?
- Oranges are richer in vitamin C, yet pomegranate is richer in vitamin K, copper, and fiber.
- Oranges' daily need coverage for vitamin C is 48% higher.
- Oranges have 4 times more calcium than pomegranate. Oranges have 40mg of calcium, while pomegranate has 10mg.
- Oranges contain less sugar.
We used Oranges, raw, all commercial varieties and Pomegranates, raw types in this comparison.
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 CalciumCalcium | +300% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +251.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +157.1% |
| Contains more ManganeseManganese | +376% |
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 CVitamin C | +421.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.9% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +32.5% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin B6Vitamin B6 | +25% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 53.2mg | 10.2mg | 48% |
| Vitamin K | 0µg | 16.4µg | 14% |
| Copper | 0.045mg | 0.158mg | 13% |
| Fiber | 2.4g | 4g | 6% |
| Manganese | 0.025mg | 0.119mg | 4% |
| Zinc | 0.07mg | 0.35mg | 3% |
| Vitamin B5 | 0.25mg | 0.377mg | 3% |
| Calcium | 40mg | 10mg | 3% |
| Vitamin E | 0.18mg | 0.6mg | 3% |
| Iron | 0.1mg | 0.3mg | 3% |
| Phosphorus | 14mg | 36mg | 3% |
| Calories | 47kcal | 83kcal | 2% |
| Folate | 30µg | 38µg | 2% |
| Vitamin B1 | 0.087mg | 0.067mg | 2% |
| Potassium | 181mg | 236mg | 2% |
| Carbs | 11.75g | 18.7g | 2% |
| Fats | 0.12g | 1.17g | 2% |
| Vitamin A | 11µg | 0µg | 1% |
| Protein | 0.94g | 1.67g | 1% |
| Vitamin B2 | 0.04mg | 0.053mg | 1% |
| Vitamin B6 | 0.06mg | 0.075mg | 1% |
| Net carbs | 9.35g | 14.7g | N/A |
| Magnesium | 10mg | 12mg | 0% |
| Sugar | 9.35g | 13.67g | N/A |
| Sodium | 0mg | 3mg | 0% |
| Selenium | 0.5µg | 0.5µg | 0% |
| Vitamin B3 | 0.282mg | 0.293mg | 0% |
| Choline | 8.4mg | 7.6mg | 0% |
| Saturated fat | 0.015g | 0.12g | 0% |
| Monounsaturated fat | 0.023g | 0.093g | 0% |
| Polyunsaturated fat | 0.025g | 0.079g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more WaterWater | +11.3% |
| Contains more ProteinProtein | +77.7% |
| Contains more FatsFats | +875% |
| Contains more CarbsCarbs | +59.1% |
| Contains more OtherOther | +20.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
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 | -87.5% |
| Contains more Mono. FatMonounsaturated fat | +304.3% |
| Contains more Poly. FatPolyunsaturated fat | +216% |
