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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 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" 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 Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Potassium +33.3%
Contains more Zinc +483.3%
Contains more Copper +267.4%
Contains more Calcium +200%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Contains more Iron +114.3%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Potassium +33.3%
Contains more Zinc +483.3%
Contains more Copper +267.4%
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 Folate +58.3%
Contains more Vitamin K +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin E +200%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +149.7%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +378.4%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +117.1%
Equal in Vitamin B6 - 0.075

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.
Pomegranate Clementine
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pomegranate Clementine Opinion
Net carbs 14.7g 10.32g Pomegranate
Protein 1.67g 0.85g Pomegranate
Fats 1.17g 0.15g Pomegranate
Carbs 18.7g 12.02g Pomegranate
Calories 83kcal 47kcal Pomegranate
Starch g 0g Clementine
Fructose g 1.64g Clementine
Sugar 13.67g 9.18g Clementine
Fiber 4g 1.7g Pomegranate
Calcium 10mg 30mg Clementine
Iron 0.3mg 0.14mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 21mg Pomegranate
Potassium 236mg 177mg Pomegranate
Sodium 3mg 1mg Clementine
Zinc 0.35mg 0.06mg Pomegranate
Copper 0.158mg 0.043mg Pomegranate
Vitamin A 0IU IU Pomegranate
Vitamin E 0.6mg 0.2mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 48.8mg Clementine
Vitamin B1 0.067mg 0.086mg Clementine
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.636mg Clementine
Vitamin B5 0.377mg 0.151mg Pomegranate
Vitamin B6 0.075mg 0.075mg
Folate 38µg 24µg Pomegranate
Vitamin B12 0µg µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Clementine
Trans Fat 0g 0g
Saturated Fat 0.12g g Clementine
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

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

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

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?
Clementine
Clementine is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
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)

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. 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.