Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Orange vs Pomegranate - In-Depth Nutrition Comparison

Compare

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
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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 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 A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Pomegranate
Rich in minerals ok
Rich in vitamins 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

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
Starch g g
Fructose g g
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
Vitamin A 225IU 0IU Orange
Vitamin E 0.18mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 16.4µg Pomegranate
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
16
Pomegranate
Mineral Summary Score
8
Orange
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
10%
Pomegranate
Carbohydrates
12%
Orange
19%
Pomegranate
Fats
1%
Orange
5%
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?
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.