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Pomegranate vs. Mangosteen — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and mangosteen

  • Mangosteen has less copper, fiber, vitamin C, vitamin B5, and potassium than pomegranate.
  • Pomegranate has 12 times more vitamin B5 than mangosteen. While pomegranate has 0.377mg of vitamin B5, mangosteen has only 0.032mg.

These are the specific foods used in this comparison Pomegranates, raw and Mangosteen, canned, syrup pack.

Infographic

Pomegranate vs Mangosteen 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more PotassiumPotassium +391.7%
Contains more CopperCopper +129%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +20%
~equal in Magnesium ~13mg
~equal in Iron ~0.3mg

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%
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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +251.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B5Vitamin B5 +1078.1%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg

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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +307.3%
Contains more FatsFats +101.7%
Contains more OtherOther +231.3%
~equal in Carbs ~17.91g
~equal in Water ~80.94g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Mangosteen
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Mangosteen DV% diff.
Vitamin K 16.4µg 14%
Copper 0.158mg 0.069mg 10%
Fiber 4g 1.8g 9%
Vitamin C 10.2mg 2.9mg 8%
Vitamin B5 0.377mg 0.032mg 7%
Potassium 236mg 48mg 6%
Phosphorus 36mg 8mg 4%
Vitamin B6 0.075mg 0.018mg 4%
Vitamin E 0.6mg 4%
Protein 1.67g 0.41g 3%
Folate 38µg 31µg 2%
Selenium 0.5µg 1%
Calories 83kcal 73kcal 1%
Vitamin B1 0.067mg 0.054mg 1%
Choline 7.6mg 1%
Saturated fat 0.12g 1%
Manganese 0.119mg 0.102mg 1%
Polyunsaturated fat 0.079g 1%
Fats 1.17g 0.58g 1%
Zinc 0.35mg 0.21mg 1%
Carbs 18.7g 17.91g 0%
Net carbs 14.7g 16.11g N/A
Magnesium 12mg 13mg 0%
Calcium 10mg 12mg 0%
Iron 0.3mg 0.3mg 0%
Sugar 13.67g N/A
Sodium 3mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.053mg 0.054mg 0%
Vitamin B3 0.293mg 0.286mg 0%
Monounsaturated fat 0.093g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Mangosteen
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pomegranate
5%
Mangosteen
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Mangosteen

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $4)
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?
Mangosteen
Mangosteen is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Mangosteen
Mangosteen is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.