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Pomegranate vs Mango - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Mango

  • Pomegranate has more Vitamin K, Fiber, and Copper, however Mango has more Vitamin C, and Vitamin A RAE.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +40.5%
Contains more Zinc +288.9%
Contains more Copper +42.3%
Contains less Sodium -66.7%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +40.5%
Contains more Zinc +288.9%
Contains more Copper +42.3%
Contains less Sodium -66.7%
Equal in Calcium - 11

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
:
6
Mango
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin K +290.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +256.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.7%
Contains more Folate +13.2%
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin K +290.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +256.9%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.7%
Contains more Folate +13.2%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +11.3%
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +50.5%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Polyunsaturated fat +11.3%
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +50.5%

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 Mango
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 Mango Opinion
Net carbs 14.7g 13.38g Pomegranate
Protein 1.67g 0.82g Pomegranate
Fats 1.17g 0.38g Pomegranate
Carbs 18.7g 14.98g Pomegranate
Calories 83kcal 60kcal Pomegranate
Fructose 4.68g Mango
Sugar 13.67g 13.66g Mango
Fiber 4g 1.6g Pomegranate
Calcium 10mg 11mg Mango
Iron 0.3mg 0.16mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 168mg Pomegranate
Sodium 3mg 1mg Mango
Zinc 0.35mg 0.09mg Pomegranate
Copper 0.158mg 0.111mg Pomegranate
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.6mg 0.9mg Mango
Vitamin C 10.2mg 36.4mg Mango
Vitamin B1 0.067mg 0.028mg Pomegranate
Vitamin B2 0.053mg 0.038mg Pomegranate
Vitamin B3 0.293mg 0.669mg Mango
Vitamin B5 0.377mg 0.197mg Pomegranate
Vitamin B6 0.075mg 0.119mg Mango
Folate 38µg 43µg Mango
Vitamin K 16.4µg 4.2µg Pomegranate
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.12g 0.092g Mango
Monounsaturated Fat 0.093g 0.14g Mango
Polyunsaturated fat 0.079g 0.071g Pomegranate

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Pomegranate
26%
Mango
Minerals Daily Need Coverage Score
15%
Pomegranate
10%
Mango

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 51)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
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. 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.