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Pomegranate vs. Clementine — In-Depth Nutrition Comparison

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How are pomegranate and clementine different?

  • Pomegranate is higher in vitamin K, copper, and fiber; however, clementine is richer in vitamin C.
  • Daily need coverage for vitamin C for clementine is 43% higher.
  • Clementine has less sugar.

Pomegranates, raw and Clementines, raw are the varieties used in this article.

Infographic

Pomegranate vs Clementine 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% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +114.3%
Contains more CopperCopper +267.4%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +417.4%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -66.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +149.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +378.4%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B3Vitamin B3 +117.1%
Contains more CholineCholine +84.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Clementine DV% diff.
Vitamin C 10.2mg 48.8mg 43%
Vitamin K 16.4µg 0µg 14%
Copper 0.158mg 0.043mg 13%
Fiber 4g 1.7g 9%
Vitamin B5 0.377mg 0.151mg 5%
Folate 38µg 24µg 4%
Manganese 0.119mg 0.023mg 4%
Vitamin E 0.6mg 0.2mg 3%
Zinc 0.35mg 0.06mg 3%
Calories 83kcal 47kcal 2%
Protein 1.67g 0.85g 2%
Vitamin B3 0.293mg 0.636mg 2%
Vitamin B2 0.053mg 0.03mg 2%
Vitamin B1 0.067mg 0.086mg 2%
Fructose 1.64g 2%
Phosphorus 36mg 21mg 2%
Iron 0.3mg 0.14mg 2%
Potassium 236mg 177mg 2%
Calcium 10mg 30mg 2%
Carbs 18.7g 12.02g 2%
Fats 1.17g 0.15g 2%
Selenium 0.5µg 0.1µg 1%
Choline 7.6mg 14mg 1%
Saturated fat 0.12g 1%
Polyunsaturated fat 0.079g 1%
Net carbs 14.7g 10.32g N/A
Magnesium 12mg 10mg 0%
Sugar 13.67g 9.18g N/A
Sodium 3mg 1mg 0%
Vitamin B6 0.075mg 0.075mg 0%
Monounsaturated fat 0.093g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +96.5%
Contains more FatsFats +680%
Contains more CarbsCarbs +55.6%
Contains more OtherOther +32.5%
Contains more WaterWater +11.1%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.