Oranges (Raw)vsPomegranates (Raw)
Oranges (Raw) has 47 calories and 0.94g protein per 100g. Pomegranates (Raw) has 83 calories and 1.7g protein per 100g Pomegranates (Raw) has more protein, Oranges (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Oranges (Raw) vs Pomegranates (Raw)
Go with Oranges (Raw) at just 47 kcal per 100g — 43% 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.
Oranges (Raw) delivers 53.2mg 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 | Oranges All Commercial Varieties | Pomegranates | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 83kcal4% | <0.1kcal |
| Protein | 0.94g2% | 1.7g3% | <0.1g |
| Total Fat | 0.12g0% | 1.2g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.12g1% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 12g4% | 19g7% | <0.1g |
| Dietary Fiber | 2.4g9% | 4.0g14% | <0.1g |
| Sugars | 9.3g | 14g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 0mcg0% | +11mcg |
| Vitamin C | 53mg59% | 10mg11% | +43mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.18mg1% | 0.60mg4% | <0.1mg |
| Vitamin K | 0mcg0% | 16mcg14% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 30mcg8% | 38mcg10% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.28mg2% | 0.29mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 3.0mg0% | <0.1mg |
| Calcium | 40mg3% | 10mg1% | +30mg |
| Iron | 0.10mg1% | 0.30mg2% | <0.1mg |
| Potassium | 181mg4% | 236mg5% | <0.1mg |
| Phosphorus | 14mg1% | 36mg3% | <0.1mg |
| Magnesium | 10mg2% | 12mg3% | <0.1mg |
| Zinc | <0.1mg1% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg5% | 0.16mg18% | <0.1mg |
| Manganese | <0.1mg1% | 0.12mg5% | <0.1mg |
| Selenium | 0.50mcg1% | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Oranges (Raw) is significantly lower in calories at just 47 kcal per 100g compared to 83 kcal for Pomegranates (Raw) — that's 77% fewer calories, making Oranges (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Oranges (Raw) providing 0.94g and Pomegranates (Raw) providing 1.67g per 100g.
Fat: Oranges (Raw) is the leaner option with 0.12g of total fat per 100g compared to 1.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Oranges (Raw): 11mcg vs 0mcg), Vitamin K (Pomegranates (Raw): 16.4mcg vs 0mcg), Vitamin C (Oranges (Raw): 53.2mg vs 10.2mg).
Key Minerals: Notable mineral differences include Sodium (Pomegranates (Raw): 3mg vs 0mg), Zinc (Pomegranates (Raw): 0.35mg vs 0.07mg), Manganese (Pomegranates (Raw): 0.119mg vs 0.025mg).
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, Oranges (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more protein with 1.67g per 100g compared to 0.94g for Oranges (Raw).
- Which is lower in calories, Oranges (Raw) or Pomegranates (Raw)?
- Oranges (Raw) is lower in calories with 47 kcal per 100g versus 83 kcal.
- Is Oranges (Raw) or Pomegranates (Raw) healthier?
- It depends on your goals. Oranges (Raw) has 47 calories and 0.94g 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, Oranges (Raw) or Pomegranates (Raw)?
- Oranges (Raw) is leaner with 0.12g of fat per 100g compared to 1.17g.
- Which has more fiber, Oranges (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more fiber with 4g per 100g compared to 2.4g.