# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Pomegranate (Raw Arils) vs. Navel Orange (Raw Peeled)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Fresh Pomegranate (Raw Arils)
Navel Orange (Raw Peeled)
Fresh Pomegranate (Raw Arils) →

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.

View full Fresh Pomegranate (Raw Arils) spec sheet →
Navel Orange (Raw Peeled) →

Per 100g raw peeled orange, you get 47 kcal, 11.75g carbohydrates (2.4g dietary fiber / 9.35g sugars), 0.94g protein, 0.12g fat, 53.2mg Vitamin C (89% DV), 181mg potassium, 40mg calcium, and hesperidin bioflavonoids with a Glycemic Index of 43.

View full Navel Orange (Raw Peeled) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Navel Orange (Raw Peeled)
Energy / Calories
83 kcal (347 kJ) kcal 47 kcal (197 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 11.75 g g
Dietary Fiber
4.0 g g 2.4 g (Rich in albedo pectin) g
Total Sugars
13.7 g g 9.35 g (4.37g sucrose, 2.25g fructose, 2.73g glucose) g
Protein
1.67 g g 0.94 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 0.12 g g
Potassium
236 mg mg 181 mg mg
Vitamin C
10.2 mg mg 53.2 mg (89% DV) mg
Glycemic Index (GI)
53 (Low GI) 43 (Low GI / Whole fruit maintains low glycemic response)
Water Content
77.9 % % 86.8 % %

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