Fruits in general are all healthy. At least, they provide much better nutrients than most fast foods and soft drinks. Both pomegranate juice and orange juice are widely believed to be healthy drinks – but which one is actually better for your health? In this article, we will compare pomegranate vs orange to answer the question.
Below, we will discuss further about:
– The caloric counts of pomegranate and orange
– The vitamins and minerals that each fruit provides
– The comparison of their antioxidants and other nutrients
– The health benefits of pomegranate vs orange
– The potential health risks of pomegranate and orange
– Which fruit that is generally more recommended for you
First of all, let’s compare the caloric counts of these two fruits. This is a factor to consider if you are trying to lose weight or avoid gaining weight. Needless to say, the difference between pomegranate juice and orange juice is not really big, so the effects probably won’t be significant. See also: Herbal Tea vs Black Tea.
Pomegranate contains a slightly higher caloric count. Every 100g serving of pomegranate juice contains about 54 kilocalories (kcal). It comes from 13.13 grams of carbohydrates (12.65 grams of which are sugars), 0.15 grams of protein, and 0.29 grams of fat.
If you really, really want to limit your caloric intake, orange may be a better choice. Every 100g serving of orange juice contains 45 kilocalories (kcal). The calories come from 10.4 grams of carbohydrates, 0.7 grams of protein, and 0.2 grams of fat.
Vitamins and Minerals
Fruits are supposed to be a part of your daily diet because they are to provide vitamins and minerals to your body. Without sufficient vitamins and minerals, you may experience some health problems, ranging from subtle cravings to more severe symptoms like irritability, weak bones and joints, and weak immunity. So, let’s see the vitamins and minerals of pomegranate vs orange.
Pomegranate contains various vitamins and minerals. It is one of the reasons why pomegranate is said to be the healthiest fruit in the world, as reported by this article from CBS News. The main reason, it is rich in antioxidants.
It contains vitamins B1, B2, B3, B5, B6, B9, C, E, K, and choline. In addition, it also provides iron, calcium, magnesium, sodium, zinc, potassium, phosphorus, and manganese. With pomegranate, you can easily fulfill some of the more obscure vitamin and mineral requirements – vitamins and minerals that are relatively more difficult to get from other sources.
On the other hand, orange is also rich of vitamins and minerals, although the content is a little different here. Orange contains vitamins A, B1, B2, B3, B5, B6, B9, C, E, and choline, as well as iron, calcium, magnesium, zinc, potassium, phosphorus, and manganese. Of course, orange is famous as a rich source of vitamin C, but the other nutrients are also very beneficial for your body.
Pomegranate has been crowned as the world’s healthiest fruit mainly because of its rich antioxidants. It contains a high mount of phenolics, and it has been proven to be able to increase the plasma antioxidant capacity in the human body. Furthermore, the antioxidant activity of pomegranate is known to be three times stronger than that of red wine or green tea. Hence, pomegranate is an excellent choice for maintaining your overall health, improving your immunity, and defending against free radicals.
Orange also has antioxidants. Ascorbic acid and vitamin E are both considered as good antioxidants. However, some studies have shown that orange gives a less significant effect on the antioxidant function compared to pomegranate. So, orange is good, but it is not as great as pomegranate in terms of antioxidant content.
Pomegranate vs orange can provide various health benefits. Both fruits here are believed to be beneficial for lowering the risk of heart disease. Both generally have rich antioxidants, so they can help to prevent some types of cancer as well.
Pomegranate has two unique substances that are highly beneficial for the human body, which are punicalagins and punicic acid. Punicalagins are powerful antioxidants, whereas punicic acid is the primary fatty acid in the fruit. Pomegranate can provide great anti-inflammatory effects, and hence is also effective for treating arthritis and joint pain.
While the rich antioxidants of pomegranate can help to prevent several types of cancer, this fruit in particular has been shown to be able to slow down cancer cell reproduction in prostate cancer and breast cancer. In addition, pomegranate may help to treat erectile dysfunction by improving blood flow. Finally, pomegranate can improve athletic performance by providing dietary nitrates, improve memory performance (especially visual and verbal memory), and fight Alzheimer’s disease.
Orange, in addition to lowering the risk of heart disease and preventing some types of cancer, is also able to help treat both type 1 and type 2 diabetes. It can also improve and maintain skin health due to the vitamin C and vitamin E content. And finally, according to the American Heart Association (AHA), consuming higher amounts of orange can reduce the risk of ischemic stroke on women.
Potential Side Effects
The pomegranate fruit is generally safe when taken by mouth or applied to the skin. However, it may reduce blood pressure, so it should be avoided by people who already have low blood pressure and people who have just undergone surgery.
Also, some people may be allergic to pomegranate. If you have an allergy towards plants, it is quite likely that you will also be allergic towards pomegranate.
Orange is also generally safe, but it is quite acidic, so people with ulcer or GERD and those who are prone to heartburn should avoid this fruit. In addition, orange should not be consumed excessively when you are taking a beta-blocker medication. Beta-blockers, which are commonly prescribed for treating heart disease, can increase potassium levels in blood. Excessive potassium can be fatal.
Pomegranate vs Orange
|- Slightly higher calories||- Slightly lower calories|
|- Great source of vitamins Bs, C, E, K, and some minerals||- Great source of vitamins A, Bs, C, E, and some minerals|
|- Very rich of antioxidants||- Good source of antioxidants|
|- Treats inflammation, joint pain, and erectile dysfunction||- Prevents diabetes and stroke|
|- May lower blood pressure and allergy||- Avoid if having GERD or taking a beta-blocker|
Both pomegranate juice and orange juice are very healthy. Pomegranate is generally more recommended due to the rich antioxidants, vitamins, and minerals. Pomegranate also seems to have more health benefits. However, you should also consume orange every once in a while to get enough vitamin C and potassium.