Lets compare vitamin content per 7 ounces of Pomegranates vs Navel Oranges:
Raw Pomegranates have 1.4 times more Vitamin B5, 4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B3 and 5.8 times more Vitamin C than Raw Pomegranates.
Both Raw Pomegranates and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
Both Raw Pomegranates as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Pomegranates vs Navel Oranges:
Raw Pomegranates have 4.1 times more Copper, 2.3 times more Iron, 4.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 4.3 times more Calcium than Raw Pomegranates.
Both Raw Pomegranates and Raw Navel Oranges have similar amounts of Magnesium and Water per 7 oz.
Both Raw Pomegranates as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Pomegranates have 1.7 times more Energy, 7.8 times more Fat, 1.5 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Raw Navel Oranges.
Both Raw Pomegranates as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.