POMEGRANATE SEEDS vs MANGOES
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 11 nutrient categories
POMEGRANATE SEEDS: 4
vs
MANGOES: 4
(3 ties)
Overview
| Nutrient | POMEGRANATE SEEDS | MANGOES | Winner |
|---|---|---|---|
| Calories | 86 cal | 57 cal | |
| Protein | 1.4 g | 0.7 g | |
| Carbs | 19.3 g | 15 g | |
| Fat | 0.4 g | 0.4 g | Tie |
| Fiber | 7.9 g | 1.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | POMEGRANATE SEEDS | MANGOES | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 10.7 MG | 34.3 MG |
Minerals
| Mineral | POMEGRANATE SEEDS | MANGOES | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 14 MG | Tie |
| Iron, Fe | 0.5 MG | 0.3 MG | |
| Potassium, K | 0 MG | 171 MG | |
| Sodium, Na | 4 MG | 0 MG |