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Pomegranate vs Mandarin orange - In-Depth Nutrition Comparison

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The main differences between Pomegranate and Mandarin orange

  • Pomegranate is richer in Copper, Fiber, and Folate, yet Mandarin orange is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Mandarin orange is 18% higher.
  • Pomegranate contains 4 times more Copper than Mandarin orange. Pomegranate contains 0.158mg of Copper, while Mandarin orange contains 0.042mg.
  • Mandarin orange contains less Sugar.

Food types used in this article are Pomegranates, raw and Tangerines, (mandarin oranges), raw.

Infographic

Pomegranate vs Mandarin orange 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 +100%
Contains more Potassium +42.2%
Contains more Copper +276.2%
Contains more Zinc +400%
Contains more Phosphorus +80%
Contains more Calcium +270%
Contains less Sodium -33.3%
Equal in Magnesium - 12
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% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +100%
Contains more Potassium +42.2%
Contains more Copper +276.2%
Contains more Zinc +400%
Contains more Phosphorus +80%
Contains more Calcium +270%
Contains less Sodium -33.3%
Equal in Magnesium - 12

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 B1 +15.5%
Contains more Vitamin B2 +47.2%
Contains more Vitamin B5 +74.5%
Contains more Vitamin K +∞%
Contains more Folate +137.5%
Contains more Vitamin C +161.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078
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 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Contains more Vitamin E +200%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +47.2%
Contains more Vitamin B5 +74.5%
Contains more Vitamin K +∞%
Contains more Folate +137.5%
Contains more Vitamin C +161.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078

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
17
Mandarin orange
Mineral Summary Score
15
Pomegranate
8
Mandarin orange

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%
Mandarin orange
Carbohydrates
19%
Pomegranate
13%
Mandarin orange
Fats
5%
Pomegranate
1%
Mandarin orange

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 Mandarin orange
Rich in minerals 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
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Mandarin orange
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 lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 47)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pomegranate Mandarin orange Opinion
Calories 83 53 Pomegranate
Protein 1.67 0.81 Pomegranate
Fats 1.17 0.31 Pomegranate
Vitamin C 10.2 26.7 Mandarin orange
Carbs 18.7 13.34 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.15 Pomegranate
Calcium 10 37 Mandarin orange
Potassium 236 166 Pomegranate
Magnesium 12 12
Sugar 13.67 10.58 Mandarin orange
Fiber 4 1.8 Pomegranate
Copper 0.158 0.042 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch 0 Mandarin orange
Phosphorus 36 20 Pomegranate
Sodium 3 2 Mandarin orange
Vitamin A 0 681 Mandarin orange
Vitamin E 0.6 0.2 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.058 Pomegranate
Vitamin B2 0.053 0.036 Pomegranate
Vitamin B3 0.293 0.376 Mandarin orange
Vitamin B5 0.377 0.216 Pomegranate
Vitamin B6 0.075 0.078 Mandarin orange
Vitamin B12 0 0
Vitamin K 16.4 0 Pomegranate
Folate 38 16 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.039 Mandarin orange
Monounsaturated Fat 0.093 0.06 Pomegranate
Polyunsaturated fat 0.079 0.065 Pomegranate
Tryptophan 0.002 Mandarin orange
Threonine 0.016 Mandarin orange
Isoleucine 0.017 Mandarin orange
Leucine 0.028 Mandarin orange
Lysine 0.032 Mandarin orange
Methionine 0.002 Mandarin orange
Phenylalanine 0.018 Mandarin orange
Valine 0.021 Mandarin orange
Histidine 0.011 Mandarin orange
Fructose 2.4 Mandarin orange

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.