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Mango, fresh vs Pomegranate, raw: nutrition comparison

Per 100 g: 68 kcal for Mango, fresh, versus 81 kcal for Pomegranate, raw, a difference of 13 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Mango, fresh

Fresh fruit100 g

Protein0.6 g 0.6 g

Fat0.6 g 0.6 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy68 kcal 68 kcal

Protein−0.8 g

Fat−0.6 g

Vitamin Dequal

Omega-3+0.1 g

Energy−13 kcal

Pomegranate, raw

Fresh fruit100 g

Protein1.4 g 1.4 g

Fat1.2 g 1.2 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy81 kcal 81 kcal

Highest vitamin C content

Mango, fresh contains 26 mg more vitamin C per 100 g.

Highest folate content

Mango, fresh contains 42 µg more folate per 100 g.

Highest potassium content

Pomegranate, raw contains 80 mg more potassium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Mango, fresh	Pomegranate, raw
Macronutrients
Energy	68 kcal	81 kcal
Protein	0.6 g	1.4 g
Fat	0.6 g	1.2 g
of which saturated fat	0.1 g	0.1 g
of which polyunsaturated	0.1 g	1 g
of which omega-3	0.1 g	0 g
Carbohydrates	14.3 g	14.3 g
of which sugars	12.9 g	13.3 g
Dietary fibre	1.6 g	2.3 g
Water	81.1 g	79.4 g
Alcohol	0 g	0 g
Minerals
Calcium	15 mg	10 mg
Iron	0.1 mg	0.2 mg
Magnesium	9 mg	12 mg
Phosphorus	13 mg	27 mg
Potassium	150 mg	230 mg
Sodium	4 mg	2 mg
Zinc	0.1 mg	0.2 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	37 mg	11 mg
Folate	50 µg	9 µg

Mango, fresh vs Pomegranate, raw: nutrition comparison

Mango, fresh

Pomegranate, raw

Full comparison, nutrient by nutrient

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