Lets compare vitamin content per 14 ounces of Oranges vs Pomegranates:
Raw Oranges have more Vitamin A, 1.3 times more Vitamin B1 and 5.2 times more Vitamin C than Raw Pomegranates.
While Raw Pomegranates contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Pomegranates have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Oranges vs Pomegranates:
Raw Oranges have 4 times more Calcium than Raw Pomegranates.
While Raw Pomegranates contain 3.5 times more Copper, 3 times more Iron, 4.8 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 5 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Pomegranates have similar amounts of Magnesium and Water per 14 oz.
Both Raw Oranges as well as Raw Pomegranates have insufficient amounts of Selenium in 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Pomegranates contain 1.8 times more Energy, 9.8 times more Fat, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Oranges.
Both Raw Oranges as well as Raw Pomegranates have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.