Side-by-Side Comparison
Fresh Fruits & Berries
Fresh Mango (Raw) vs. Fresh Pomegranate (Raw Arils)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Fresh Mango (Raw)
Fresh Pomegranate (Raw Arils)
Per 100g raw mango fruit, it delivers 60 kcal, 15.0g carbohydrates (1.6g dietary fiber / 13.7g sugars), 0.82g protein, 0.38g fat, 36.4mg Vitamin C (61% DV), 54µg Vitamin A RAE, and mangiferin polyphenols with a Glycemic Index of 51.
Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
60 kcal (251 kJ) kcal | 83 kcal (347 kJ) kcal |
|
Carbohydrates
|
15.0 g g | 18.7 g (Net Carbs: 14.7 g) g |
|
Dietary Fiber
|
1.6 g g | 4.0 g g |
|
Total Sugars
|
13.7 g (6.97g sucrose, 4.68g fructose, 2.01g glucose) g | 13.7 g g |
|
Protein
|
0.82 g g | 1.67 g g |
|
Total Fat
|
0.38 g g | 1.17 g (Aril seed contains CLA punicic acid) g |
|
Potassium
|
168 mg mg | 236 mg mg |
|
Vitamin C
|
36.4 mg (61% DV) mg | 10.2 mg mg |
|
Glycemic Index (GI)
|
51 (Low to Medium GI) | 53 (Low GI) |
|
Water Content
|
83.5 % % | 77.9 % % |
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