Pomegranate vs. Orange — In-Depth Nutrition Comparison
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What are the main differences between pomegranate and oranges?
- Pomegranate is richer in vitamin K, copper, and fiber, yet oranges are richer in vitamin C.
- Oranges' daily need coverage for vitamin C is 48% higher.
- Oranges contain less sugar.
We used Pomegranates, raw and Oranges, raw, all commercial varieties types in this comparison.
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 MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +251.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +157.1% |
| Contains more ManganeseManganese | +376% |
| Contains more CalciumCalcium | +300% |
| Contains less SodiumSodium | -100% |
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 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +32.5% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin B6Vitamin B6 | +25% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin CVitamin C | +421.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.9% |
| Contains more CholineCholine | +10.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.2mg | 53.2mg | 48% |
| Vitamin K | 16.4µg | 0µg | 14% |
| Copper | 0.158mg | 0.045mg | 13% |
| Fiber | 4g | 2.4g | 6% |
| Manganese | 0.119mg | 0.025mg | 4% |
| Zinc | 0.35mg | 0.07mg | 3% |
| Vitamin B5 | 0.377mg | 0.25mg | 3% |
| Calcium | 10mg | 40mg | 3% |
| Vitamin E | 0.6mg | 0.18mg | 3% |
| Iron | 0.3mg | 0.1mg | 3% |
| Phosphorus | 36mg | 14mg | 3% |
| Calories | 83kcal | 47kcal | 2% |
| Folate | 38µg | 30µg | 2% |
| Vitamin B1 | 0.067mg | 0.087mg | 2% |
| Potassium | 236mg | 181mg | 2% |
| Carbs | 18.7g | 11.75g | 2% |
| Fats | 1.17g | 0.12g | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Protein | 1.67g | 0.94g | 1% |
| Vitamin B2 | 0.053mg | 0.04mg | 1% |
| Vitamin B6 | 0.075mg | 0.06mg | 1% |
| Net carbs | 14.7g | 9.35g | N/A |
| Magnesium | 12mg | 10mg | 0% |
| Sugar | 13.67g | 9.35g | N/A |
| Sodium | 3mg | 0mg | 0% |
| Selenium | 0.5µg | 0.5µg | 0% |
| Vitamin B3 | 0.293mg | 0.282mg | 0% |
| Choline | 7.6mg | 8.4mg | 0% |
| Saturated fat | 0.12g | 0.015g | 0% |
| Monounsaturated fat | 0.093g | 0.023g | 0% |
| Polyunsaturated fat | 0.079g | 0.025g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
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:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
| Contains more ProteinProtein | +77.7% |
| Contains more FatsFats | +875% |
| Contains more CarbsCarbs | +59.1% |
| Contains more OtherOther | +20.5% |
| Contains more WaterWater | +11.3% |
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
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
| Contains more Mono. FatMonounsaturated fat | +304.3% |
| Contains more Poly. FatPolyunsaturated fat | +216% |
| Contains less Sat. FatSaturated fat | -87.5% |
