Comparing Nutrients in 100 calories Navel OrangesVS Pomegranates
Weight per 100 calories
Navel Oranges
204g
Pomegranates
121g
Raw Pomegranates have 1.7 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Pomegranates?
Navel Oranges VS Pomegranates Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Pomegranates?
Lets compare vitamin content per 100 calories of Navel Oranges vs Pomegranates:
100 calories of Navel Oranges have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.8 times more Vitamin C than Pomegranates.
While 100 kcal of Raw Pomegranates contain 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Navel Oranges and Pomegranates provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Navel Oranges have insufficient amounts of Vitamin K
100 calories of Pomegranates have insufficient amounts of Vitamin A
Both Raw Navel Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Pomegranates:
100 calories of Navel Oranges have 7.3 times more Calcium, 1.6 times more Magnesium and 1.9 times more Water than Pomegranates.
While 100 kcal of Raw Pomegranates contain 2.4 times more Copper, 1.4 times more Iron, 2.4 times more Manganese and 2.6 times more Zinc than Raw Navel Oranges.
Both Navel Oranges and Pomegranates contain similar levels of Phosphorus and Potassium per 100 calories.
100 calories of Navel Oranges lack sufficient amounts of Zinc
100 calories of Pomegranates lack sufficient amounts of Calcium
Both Raw Navel Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
Both Raw Navel Oranges and Raw Pomegranates have similar amounts of macro-nutrients per 100 kcal
Both Navel Oranges and Pomegranates offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
Both Raw Navel Oranges as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.