Orange vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Orange | Pomegranate |
|---|---|---|
| Calories | 47kcal | 83kcal |
| Protein | 0.9g | 1.7g |
| Carbs | 11.8g | 18.7g |
| Fat | 0.1g | 1.2g |
| Fiber | 2.4g | 4g |
| Sugar | 9.4g | 13.7g |
| Sodium | 0mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Orange has 36 fewer calories per 100g than Pomegranate (77% less).
- Pomegranate delivers more protein (1.7g vs 0.9g per 100g).
- Pomegranate has more fiber (4g vs 2.4g).
- Orange contains less fat (0.1g vs 1.2g).
- Orange has less sugar (9.4g vs 13.7g).
Orange
Oranges are an excellent source of vitamin C — a single medium fruit covers more than 90% of the daily requirement. They also provide flavonoids, folate, and potassium. The fiber in whole oranges helps moderate the impact of natural sugars on blood glucose, making whole fruit preferable to juice.
View Orange 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 Orange & Pomegranate in Kairo
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