Mangos (Raw)vsPomegranates (Raw)
Mangos (Raw) has 60 calories and 0.82g protein per 100g. Pomegranates (Raw) has 83 calories and 1.7g protein per 100g Pomegranates (Raw) has more protein, Mangos (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mangos (Raw) vs Pomegranates (Raw)
Go with Mangos (Raw) at just 60 kcal per 100g — 28% fewer calories.
Pomegranates (Raw) will keep you satisfied longer with 4g fiber — fat and protein slow digestion while fiber adds bulk.
Pomegranates (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Pomegranates (Raw) is the heart-friendlier option with more fiber, more potassium.
Pomegranates (Raw) provides 236mg of potassium per 100g — important for muscle function and hydration.
Mangos (Raw) delivers 36.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mangos | Pomegranates | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 83kcal4% | <0.1kcal |
| Protein | 0.82g2% | 1.7g3% | <0.1g |
| Total Fat | 0.38g0% | 1.2g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.12g1% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g5% | 19g7% | <0.1g |
| Dietary Fiber | 1.6g6% | 4.0g14% | <0.1g |
| Sugars | 14g | 14g | — |
| ✨Vitamins | |||
| Vitamin A | 54mcg6% | 0mcg0% | +54mcg |
| Vitamin C | 36mg40% | 10mg11% | +26mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.60mg4% | +0.30mg |
| Vitamin K | 4.2mcg4% | 16mcg14% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 43mcg11% | 38mcg10% | +5.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.67mg4% | 0.29mg2% | +0.38mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 3.0mg0% | <0.1mg |
| Calcium | 11mg1% | 10mg1% | +1.0mg |
| Iron | 0.16mg1% | 0.30mg2% | <0.1mg |
| Potassium | 168mg4% | 236mg5% | <0.1mg |
| Phosphorus | 14mg1% | 36mg3% | <0.1mg |
| Magnesium | 10mg2% | 12mg3% | <0.1mg |
| Zinc | <0.1mg1% | 0.35mg3% | <0.1mg |
| Copper | 0.11mg12% | 0.16mg18% | <0.1mg |
| Manganese | <0.1mg3% | 0.12mg5% | <0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Mangos (Raw) is significantly lower in calories at just 60 kcal per 100g compared to 83 kcal for Pomegranates (Raw) — that's 38% fewer calories, making Mangos (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Mangos (Raw) providing 0.82g and Pomegranates (Raw) providing 1.67g per 100g.
Fat: Mangos (Raw) is the leaner option with 0.38g of total fat per 100g compared to 1.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mangos (Raw): 54mcg vs 0mcg), Vitamin K (Pomegranates (Raw): 16.4mcg vs 4.2mcg), Vitamin C (Mangos (Raw): 36.4mg vs 10.2mg).
Key Minerals: Notable mineral differences include Zinc (Pomegranates (Raw): 0.35mg vs 0.09mg), Sodium (Pomegranates (Raw): 3mg vs 1mg), Phosphorus (Pomegranates (Raw): 36mg vs 14mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mangos (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more protein with 1.67g per 100g compared to 0.82g for Mangos (Raw).
- Which is lower in calories, Mangos (Raw) or Pomegranates (Raw)?
- Mangos (Raw) is lower in calories with 60 kcal per 100g versus 83 kcal.
- Is Mangos (Raw) or Pomegranates (Raw) healthier?
- It depends on your goals. Mangos (Raw) has 60 calories and 0.82g protein per 100g, while Pomegranates (Raw) has 83 calories and 1.67g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mangos (Raw) or Pomegranates (Raw)?
- Mangos (Raw) is leaner with 0.38g of fat per 100g compared to 1.17g.
- Which has more fiber, Mangos (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more fiber with 4g per 100g compared to 1.6g.