Pomegranate vs. Mandarin orange — In-Depth Nutrition Comparison
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The main differences between Pomegranate and Mandarin orange
- Pomegranate is richer in Vitamin K, Copper, Fiber, and Folate, yet Mandarin orange is richer in Vitamin C.
- Daily need coverage for Vitamin C from Mandarin orange is 18% higher.
- Mandarin orange contains less Sugar.
Food types used in this article are Pomegranates, raw and Tangerines, (mandarin oranges), raw.
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.
| Contains more PotassiumPotassium | +42.2% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +276.2% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +80% |
| Contains more ManganeseManganese | +205.1% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +270% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +15.5% |
| Contains more Vitamin B2Vitamin B2 | +47.2% |
| Contains more Vitamin B5Vitamin B5 | +74.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin CVitamin C | +161.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +28.3% |
| Contains more CholineCholine | +34.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +106.2% |
| Contains more FatsFats | +277.4% |
| Contains more CarbsCarbs | +40.2% |
| Contains more OtherOther | +43.2% |
~equal in
Water
~85.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.12 g
Monounsaturated Fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated Fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains more Mono. FatMonounsaturated Fat | +55% |
| Contains more Poly. FatPolyunsaturated fat | +21.5% |
| Contains less Sat. FatSaturated Fat | -67.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 83kcal | 53kcal |
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| Protein | 1.67g | 0.81g |
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| Fats | 1.17g | 0.31g |
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| Vitamin C | 10.2mg | 26.7mg |
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| Net carbs | 14.7g | 11.54g |
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| Carbs | 18.7g | 13.34g |
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| Magnesium | 12mg | 12mg | |
| Calcium | 10mg | 37mg |
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| Potassium | 236mg | 166mg |
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| Iron | 0.3mg | 0.15mg |
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| Sugar | 13.67g | 10.58g |
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| Fiber | 4g | 1.8g |
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| Copper | 0.158mg | 0.042mg |
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| Zinc | 0.35mg | 0.07mg |
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| Phosphorus | 36mg | 20mg |
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| Sodium | 3mg | 2mg |
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| Vitamin A | 0IU | 681IU |
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| Vitamin A | 0µg | 34µg |
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| Vitamin E | 0.6mg | 0.2mg |
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| Manganese | 0.119mg | 0.039mg |
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| Selenium | 0.5µg | 0.1µg |
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| Vitamin B1 | 0.067mg | 0.058mg |
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| Vitamin B2 | 0.053mg | 0.036mg |
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| Vitamin B3 | 0.293mg | 0.376mg |
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| Vitamin B5 | 0.377mg | 0.216mg |
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| Vitamin B6 | 0.075mg | 0.078mg |
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| Vitamin K | 16.4µg | 0µg |
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| Folate | 38µg | 16µg |
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| Choline | 7.6mg | 10.2mg |
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| Saturated Fat | 0.12g | 0.039g |
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| Monounsaturated Fat | 0.093g | 0.06g |
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| Polyunsaturated fat | 0.079g | 0.065g |
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| Tryptophan | 0.002mg |
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| Threonine | 0.016mg |
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| Isoleucine | 0.017mg |
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| Leucine | 0.028mg |
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| Lysine | 0.032mg |
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| Methionine | 0.002mg |
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| Phenylalanine | 0.018mg |
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| Valine | 0.021mg |
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| Histidine | 0.011mg |
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| Fructose | 2.4g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
16%
Minerals Daily Need Coverage Score
14%
7%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Mandarin orange is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Mandarin orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mandarin orange is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Mandarin orange is lower in glycemic index (difference - 47)
Which food is cheaper?
Mandarin orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.