Comparing Nutrients in 100 calories Oranges with Peel VS Pomegranates
Weight per 100 calories
Oranges with Peel
159g
Pomegranates
121g
Raw Pomegranates have 1.3 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.
Discover which food has more nutrients per 100 calories - Oranges with Peel or Pomegranates?
Oranges With Peel VS Pomegranates Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oranges with Peel or Pomegranates?
Lets compare vitamin content per 100 calories of Oranges with Peel vs Pomegranates:
100 calories of Oranges with Peel have more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 9.2 times more Vitamin C than Pomegranates.
Both Oranges with Peel and Pomegranates provide similar amounts of Vitamin B5 and Vitamin B9 per 100 calories.
100 calories of Pomegranates have insufficient amounts of Vitamin A
Both Raw Oranges with Peel as well as Raw Pomegranates have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Oranges with Peel vs Pomegranates:
100 calories of Oranges with Peel have 9.2 times more Calcium, 3.5 times more Iron, 1.5 times more Magnesium, 1.8 times more Selenium and 1.4 times more Water than Pomegranates.
While 100 kcal of Raw Pomegranates contain 2.1 times more Copper and 2.4 times more Zinc than Raw Oranges with Peel .
Both Oranges with Peel and Pomegranates contain similar levels of Phosphorus and Potassium per 100 calories.
100 calories of Oranges with Peel lack sufficient amounts of Zinc
100 calories of Pomegranates lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Oranges with Peel have 1.5 times more Fiber than Pomegranates.
Both Oranges with Peel and Pomegranates offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
Both Raw Oranges with Peel as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.