Quick Summary
When to Choose Oranges
Choose Oranges for more vitamin C (50mg vs 10mg) per 100g. It is also lower in calories (44 vs 83 per 100g).
When to Choose Pomegranate
Choose Pomegranate for more fiber (4g vs 2.2g), more potassium (236mg vs 169mg), and more folate (38µg vs 29µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Oranges | Pomegranate | Winner |
|---|---|---|---|
| Calories | 44.3 | 82.8 | 🏆 Oranges |
| Carbohydrates | 11g | 18.8g | |
| Fiber | 2.2g | 4g | 🏆 Pomegranate |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Pomegranate has 34% more
Potassium
🏆 Pomegranate has 40% more
Vitamin C
🏆 Oranges has 5.0x more
Health Benefits Comparison
Oranges Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
Pomegranate Benefits
- Highest antioxidant content of any fruit
- Punicalagins support heart health
- Anti-inflammatory for joints and muscles
- May improve memory and brain function
- Supports prostate health in men
Practical Considerations
💰 Cost
Oranges: Moderate
Pomegranate: Moderate
🕒 Preparation
Oranges: Easy
Pomegranate: Easy
📦 Storage
Oranges: Refrigerate
Pomegranate: Refrigerate
🍽️ Versatility
Oranges: Very versatile
Pomegranate: Very versatile
The Bottom Line
Both Oranges and Pomegranate are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Oranges if: Choose Oranges for more vitamin C (50mg vs 10mg) per 100g. It is also lower in calories (44 vs 83 per 100g).
Choose Pomegranate if: Choose Pomegranate for more fiber (4g vs 2.2g), more potassium (236mg vs 169mg), and more folate (38µg vs 29µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Oranges and Pomegranate in Nutrivio
Compare how Oranges and Pomegranate fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
