Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Mango

Pomegranate vs. Mango — In-Depth Nutrition Comparison

Compare

Important differences between pomegranate and mango

  • Pomegranate has more vitamin K, fiber, and copper; however, mango has more vitamin C and vitamin A.
  • Mango's daily need coverage for vitamin C is 29% more.
  • Pomegranate has 4 times more vitamin K than mango. Pomegranate has 16.4µg of vitamin K, while mango has 4.2µg.

The food varieties used in the comparison are Pomegranates, raw and Mangos, raw.

Infographic

Pomegranate vs Mango infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +87.5%
Contains more CopperCopper +42.3%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +88.9%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +20%
~equal in Calcium ~11mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Mango
Mango
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B5Vitamin B5 +91.4%
Contains more Vitamin KVitamin K +290.5%
Contains more Vitamin CVitamin C +256.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B3Vitamin B3 +128.3%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more FolateFolate +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Pomegranate Mango DV% diff.
Vitamin C 10.2mg 36.4mg 29%
Fiber 4g 1.6g 10%
Vitamin K 16.4µg 4.2µg 10%
Fructose 4.68g 6%
Vitamin A 0µg 54µg 6%
Copper 0.158mg 0.111mg 5%
Vitamin B5 0.377mg 0.197mg 4%
Vitamin B6 0.075mg 0.119mg 3%
Phosphorus 36mg 14mg 3%
Vitamin B1 0.067mg 0.028mg 3%
Protein 1.67g 0.82g 2%
Potassium 236mg 168mg 2%
Zinc 0.35mg 0.09mg 2%
Iron 0.3mg 0.16mg 2%
Vitamin E 0.6mg 0.9mg 2%
Manganese 0.119mg 0.063mg 2%
Vitamin B3 0.293mg 0.669mg 2%
Calories 83kcal 60kcal 1%
Folate 38µg 43µg 1%
Carbs 18.7g 14.98g 1%
Fats 1.17g 0.38g 1%
Vitamin B2 0.053mg 0.038mg 1%
Net carbs 14.7g 13.38g N/A
Magnesium 12mg 10mg 0%
Calcium 10mg 11mg 0%
Sugar 13.67g 13.66g N/A
Sodium 3mg 1mg 0%
Selenium 0.5µg 0.6µg 0%
Choline 7.6mg 7.6mg 0%
Saturated fat 0.12g 0.092g 0%
Monounsaturated fat 0.093g 0.14g 0%
Polyunsaturated fat 0.079g 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +103.7%
Contains more FatsFats +207.9%
Contains more CarbsCarbs +24.8%
Contains more OtherOther +47.2%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +11.3%
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +50.5%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.