Mango vs Pomegranate – Which is Healthier?

Our Verdict

When comparing mangos to pomegranate, we picked the pomegranate.

Why?

In terms of macros, pomegranate has more than 3x the fiber, more than 2x the protein, and slightly more carbs, giving it an easy first-round win.

In the category of vitamins, mangos have more of vitamins A, B3, B6, C, and E, while pomegranate has more of vitamins B1, B2, B5, B7, and K, for a 5:5 tie here.

Looking at minerals, mangos have more selenium, while pomegranates have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, winning easily.

In other considerations, both have plenty of polyphenols, though pomegranate peel specifically has some extra beneficial properties (since the peel is quite tough as-is, it can be steeped for tea, or else dried and ground to a powder for use as a supplement), making this round either a tie or a win for pomegranates, depending on whether or not we count the peel-only benefits.

Either way, adding up the sections makes for a clear overall win for pomegranates, but by all means enjoy either or both, as diversity is good!

Want to learn more?

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Pomegranate’s Health Gifts Are Mostly In Its Peel

Enjoy!