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Mango vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Mango | Pomegranate |
|---|---|---|
| Calories | 60kcal | 83kcal |
| Protein | 0.8g | 1.7g |
| Carbs | 15g | 18.7g |
| Fat | 0.4g | 1.2g |
| Fiber | 1.6g | 4g |
| Sugar | 13.7g | 13.7g |
| Sodium | 1mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Mango has 23 fewer calories per 100g than Pomegranate (38% less).
- Pomegranate delivers more protein (1.7g vs 0.8g per 100g).
- Pomegranate has more fiber (4g vs 1.6g).
- Mango contains less fat (0.4g vs 1.2g).
Mango
Mangoes are an outstanding source of vitamin C and beta-carotene (provitamin A), which support immune function and skin health. Despite their sweet taste, the glycemic load of a single serving is moderate. They also provide vitamin E and folate.
View Mango nutrition →Pomegranate
Pomegranate arils are loaded with punicalagins and anthocyanins — potent antioxidants studied for heart and anti-inflammatory benefits. They also provide fiber and vitamin C, though they are more sugar-dense than berries.
View Pomegranate nutrition →Track Mango & Pomegranate in Kairo
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