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Pomegranate vs Orange - In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Orange?

  • Pomegranate is richer in Copper, and Fiber, yet Orange is richer in Vitamin C, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 48% higher.
  • Pomegranate has 4 times more Copper than Orange. Pomegranate has 0.158mg of Copper, while Orange has 0.045mg.
  • Orange contains less Sugar.

We used Pomegranates, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Pomegranate vs 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 +200%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +30.4%
Contains more Zinc +400%
Contains more Copper +251.1%
Contains more Calcium +300%
Contains less Sodium -100%
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% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +200%
Contains more Magnesium +20%
Contains more Phosphorus +157.1%
Contains more Potassium +30.4%
Contains more Zinc +400%
Contains more Copper +251.1%
Contains more Calcium +300%
Contains less Sodium -100%

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
:
3
Orange
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +25%
Contains more Folate +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +25%
Contains more Folate +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +421.6%
Contains more Vitamin B1 +29.9%
Equal in Vitamin B3 - 0.282

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 Orange
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Pomegranate Orange Opinion
Net carbs 14.7g 9.35g Pomegranate
Protein 1.67g 0.94g Pomegranate
Fats 1.17g 0.12g Pomegranate
Carbs 18.7g 11.75g Pomegranate
Calories 83kcal 47kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 9.35g Orange
Fiber 4g 2.4g Pomegranate
Calcium 10mg 40mg Orange
Iron 0.3mg 0.1mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 181mg Pomegranate
Sodium 3mg 0mg Orange
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.045mg Pomegranate
Vitamin A 0IU 225IU Orange
Vitamin E 0.6mg 0.18mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 53.2mg Orange
Vitamin B1 0.067mg 0.087mg Orange
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 0.282mg Pomegranate
Vitamin B5 0.377mg 0.25mg Pomegranate
Vitamin B6 0.075mg 0.06mg Pomegranate
Folate 38µg 30µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.015g Orange
Monounsaturated Fat 0.093g 0.023g Pomegranate
Polyunsaturated fat 0.079g 0.025g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
24
Orange
Mineral Summary Score
15
Pomegranate
8
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
6%
Orange
Carbohydrates
19%
Pomegranate
12%
Orange
Fats
5%
Pomegranate
1%
Orange

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.