Quick Summary
When to Choose Pomegranate
Choose Pomegranate for more fiber (4g vs 1.6g) and more potassium (236mg vs 168mg) per 100g.
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more vitamin C (36mg vs 10mg) per 100g. It is also lower in calories (60 vs 83 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pomegranate | Mango (Fresh) | Winner |
|---|---|---|---|
| Calories | 82.8 | 60 | 🏆 Mango (Fresh) |
| Carbohydrates | 18.8g | 15g | |
| Fiber | 4g | 1.6g | 🏆 Pomegranate |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Mango (Fresh) has 12% more
Potassium
🏆 Pomegranate has 41% more
Vitamin C
🏆 Mango (Fresh) has 3.6x more
Health Benefits Comparison
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
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Practical Considerations
💰 Cost
Pomegranate: Moderate
Mango (Fresh): Moderate
🕒 Preparation
Pomegranate: Easy
Mango (Fresh): Easy
📦 Storage
Pomegranate: Refrigerate
Mango (Fresh): Refrigerate
🍽️ Versatility
Pomegranate: Very versatile
Mango (Fresh): Very versatile
The Bottom Line
Both Pomegranate and Mango (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pomegranate if: Choose Pomegranate for more fiber (4g vs 1.6g) and more potassium (236mg vs 168mg) per 100g.
Choose Mango (Fresh) if: Choose Mango (Fresh) for more vitamin C (36mg vs 10mg) per 100g. It is also lower in calories (60 vs 83 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pomegranate and Mango (Fresh) in Nutrivio
Compare how Pomegranate and Mango (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
