Pomegranates, raw vs Oranges, raw, all commercial varieties
Nutrition comparison per 100 g.
Pomegranates, raw
83 kcal
Oranges, raw, all commercial varieties
47 kcal
Calories
83 kcal
47 kcal
Protein
1.7 g
0.9 g
Carbs
18.7 g
11.8 g
Fiber
4.0 g
2.4 g
Sugars
13.7 g
9.4 g
Fat
1.2 g
0.1 g
Sodium
3 mg
0 mg
Key takeaways
- Oranges, raw, all commercial varieties has 43% fewer calories (47 kcal vs 83 kcal).
- Pomegranates, raw has more protein (1.7 g vs 0.9 g).
- Oranges, raw, all commercial varieties has more carbs (11.8 g vs 18.7 g).
- Pomegranates, raw has more fiber (4.0 g vs 2.4 g).
- Oranges, raw, all commercial varieties has more sugars (9.4 g vs 13.7 g).
| Macronutrients | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Calories | 83 kcal | 47 kcal |
| Protein | 1.7 g | 0.9 g |
| Total Fat | 1.2 g | 0.1 g |
| Total Carbohydrate | 18.7 g | 11.8 g |
| Dietary Fiber | 4.0 g | 2.4 g |
| Total Sugars | 13.7 g | 9.4 g |
| Water | 77.9 g | 86.8 g |
| Carbohydrates | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 18.7 g | 11.8 g |
| Dietary Fiber | 4.0 g | 2.4 g |
| Total Sugars | 13.7 g | 9.4 g |
| Fats & Fatty Acids | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Total Fat | 1.2 g | 0.1 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 0.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 79.0 mg | 18.0 mg |
| Protein & Amino Acids | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Protein | 1.7 g | 0.9 g |
| Histidine | ~ | 18.0 mg |
| Isoleucine | ~ | 25.0 mg |
| Leucine | ~ | 23.0 mg |
| Lysine | ~ | 47.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 31.0 mg |
| Threonine | ~ | 15.0 mg |
| Tryptophan | ~ | 9.0 mg |
| Valine | ~ | 40.0 mg |
| Alanine | ~ | 50.0 mg |
| Arginine | ~ | 65.0 mg |
| Aspartic Acid | ~ | 114.0 mg |
| Cystine | ~ | 10.0 mg |
| Glutamic Acid | ~ | 94.0 mg |
| Glycine | ~ | 94.0 mg |
| Proline | ~ | 46.0 mg |
| Serine | ~ | 32.0 mg |
| Tyrosine | ~ | 16.0 mg |
| Vitamins | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 11.0 mcg |
| Vitamin C | 10.2 mg | 53.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.6 mg | 0.2 mg |
| Vitamin K | 16.4 mcg | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.0 mg |
| Niacin (B3) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 38.0 mcg | 30.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.3 mg |
| Choline | 7.6 mg | 8.4 mg |
| Minerals | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Calcium | 10.0 mg | 40.0 mg |
| Iron | 0.3 mg | 0.1 mg |
| Magnesium | 12.0 mg | 10.0 mg |
| Phosphorus | 36.0 mg | 14.0 mg |
| Potassium | 236.0 mg | 181.0 mg |
| Sodium | 3.0 mg | 0.0 mg |
| Zinc | 0.4 mg | 0.1 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.1 mg | 0.0 mg |
| Selenium | 0.5 mcg | 0.5 mcg |
| Sterols | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | 1.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 4.0 mg | ~ |
| Other | Pomegranates, raw | Oranges, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.5 g | 0.4 g |
Frequently asked questions
Which has fewer calories, Pomegranates, raw or Oranges, raw, all commercial varieties?
Oranges, raw, all commercial varieties has fewer calories: 83 kcal for Pomegranates, raw vs 47 kcal for Oranges, raw, all commercial varieties per 100 g.
Which has more protein, Pomegranates, raw or Oranges, raw, all commercial varieties?
Pomegranates, raw has more protein: 1.7 g for Pomegranates, raw vs 0.9 g for Oranges, raw, all commercial varieties per 100 g.
Which has more fiber, Pomegranates, raw or Oranges, raw, all commercial varieties?
Pomegranates, raw has more fiber: 4.0 g for Pomegranates, raw vs 2.4 g for Oranges, raw, all commercial varieties per 100 g.
Is Pomegranates, raw or Oranges, raw, all commercial varieties healthier?
Oranges, raw, all commercial varieties is lower in calories, and Pomegranates, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.