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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 Phosphorus +80%
Contains more Potassium +42.2%
Contains more Zinc +400%
Contains more Copper +276.2%
Contains more Calcium +270%
Contains less Sodium -33.3%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Contains more Iron +100%
Contains more Phosphorus +80%
Contains more Potassium +42.2%
Contains more Zinc +400%
Contains more Copper +276.2%
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 Folate +137.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078
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 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
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 Folate +137.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B3 +28.3%
Equal in Vitamin B6 - 0.078

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

All nutrients comparison - raw data values

Nutrient Pomegranate Mandarin orange Opinion
Net carbs 14.7g 11.54g Pomegranate
Protein 1.67g 0.81g Pomegranate
Fats 1.17g 0.31g Pomegranate
Carbs 18.7g 13.34g Pomegranate
Calories 83kcal 53kcal Pomegranate
Starch g 0g Mandarin orange
Fructose g 2.4g Mandarin orange
Sugar 13.67g 10.58g Mandarin orange
Fiber 4g 1.8g Pomegranate
Calcium 10mg 37mg Mandarin orange
Iron 0.3mg 0.15mg Pomegranate
Magnesium 12mg 12mg
Phosphorus 36mg 20mg Pomegranate
Potassium 236mg 166mg Pomegranate
Sodium 3mg 2mg Mandarin orange
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.042mg Pomegranate
Vitamin A 0IU 681IU Mandarin orange
Vitamin E 0.6mg 0.2mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 26.7mg Mandarin orange
Vitamin B1 0.067mg 0.058mg Pomegranate
Vitamin B2 0.053mg 0.036mg Pomegranate
Vitamin B3 0.293mg 0.376mg Mandarin orange
Vitamin B5 0.377mg 0.216mg Pomegranate
Vitamin B6 0.075mg 0.078mg Mandarin orange
Folate 38µg 16µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan mg 0.002mg Mandarin orange
Threonine mg 0.016mg Mandarin orange
Isoleucine mg 0.017mg Mandarin orange
Leucine mg 0.028mg Mandarin orange
Lysine mg 0.032mg Mandarin orange
Methionine mg 0.002mg Mandarin orange
Phenylalanine mg 0.018mg Mandarin orange
Valine mg 0.021mg Mandarin orange
Histidine mg 0.011mg Mandarin orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.039g Mandarin orange
Monounsaturated Fat 0.093g 0.06g Pomegranate
Polyunsaturated fat 0.079g 0.065g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Mandarin orange
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
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

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.

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.