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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 Copper and Fiber, however Clementine is richer in Vitamin C and Vitamin K.
  • Daily need coverage for Vitamin C from Clementine is 43% higher.
  • Pomegranate contains 4 times more Copper than Clementine. While Pomegranate contains 0.158mg of Copper, Clementine contains only 0.043mg.
  • Clementine has less Sugars.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +114.3%
Contains more Potassium +33.3%
Contains more Magnesium +20%
Contains more Copper +267.4%
Contains more Zinc +483.3%
Contains more Phosphorus +71.4%
Contains more Calcium +200%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 9% 16% 8% 15% 2% 9% 1%
Contains more Iron +114.3%
Contains more Potassium +33.3%
Contains more Magnesium +20%
Contains more Copper +267.4%
Contains more Zinc +483.3%
Contains more Phosphorus +71.4%
Contains more Calcium +200%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +200%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +149.7%
Contains more Vitamin K +∞%
Contains more Folate +58.3%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
Equal in Vitamin B6 - 0.075
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 163% 0% 4% 0% 22% 7% 12% 10% 18% 0% 0% 18%
Contains more Vitamin E +200%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +149.7%
Contains more Vitamin K +∞%
Contains more Folate +58.3%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
Equal in Vitamin B6 - 0.075

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Pomegranate
21
Clementine
Mineral Summary Score
15
Pomegranate
8
Clementine

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 the food
Protein
10%
Pomegranate
5%
Clementine
Carbohydrates
19%
Pomegranate
12%
Clementine
Fats
5%
Pomegranate
1%
Clementine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Clementine
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Clementine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Clementine
Clementine contains less Sugars (difference - 4.49g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 47)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Clementine Opinion
Calories 83 47 Pomegranate
Protein 1.67 0.85 Pomegranate
Fats 1.17 0.15 Pomegranate
Vitamin C 10.2 48.8 Clementine
Carbs 18.7 12.02 Pomegranate
Cholesterol 0 Clementine
Vitamin D 0 0
Iron 0.3 0.14 Pomegranate
Calcium 10 30 Clementine
Potassium 236 177 Pomegranate
Magnesium 12 10 Pomegranate
Sugars 13.67 9.18 Clementine
Fiber 4 1.7 Pomegranate
Copper 0.158 0.043 Pomegranate
Zinc 0.35 0.06 Pomegranate
Starch 0 Clementine
Phosphorus 36 21 Pomegranate
Sodium 3 1 Clementine
Vitamin A 0 Pomegranate
Vitamin E 0.6 0.2 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.086 Clementine
Vitamin B2 0.053 0.03 Pomegranate
Vitamin B3 0.293 0.636 Clementine
Vitamin B5 0.377 0.151 Pomegranate
Vitamin B6 0.075 0.075
Vitamin B12 0 Pomegranate
Vitamin K 16.4 0 Pomegranate
Folate 38 24 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 Clementine
Monounsaturated Fat 0.093 Pomegranate
Polyunsaturated fat 0.079 Pomegranate
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 1.64 Clementine

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 of the foods 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.