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Clementine vs. Pomegranate: Nutrition Compared


Clementine vs. Pomegranate: Nutrition Compared

  • By: Andrea D’Ambrosio, RD
  • Published: December 18, 2017

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Dietitian Winter Favourites

Are you enjoying clementines and pomegranates this holiday season? I sure am! The citrusy clementine smell always brings me back to my childhood. My little sister, Melissa, and I loved to watch Christmas movies in the basement, tossing clementines to each other while singing carols! We had so much fun doing this. I remember trying to peel the whole fruit without breaking the peel. I then spread the peel out on a flat surface, like a map. If you haven’t tried this when peeling a clementine, it’s sure to amuse.

christmas tree

Today, we will be comparing the nutrition of these two winter super fruits. I will highlight how to store them and how to choose the juiciest ones. I will also provide ideas for how to include them in your diet.

Clementine & Pomegranate Nutrition

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Dietitian Nutrition Review

Both clementines and pomegranates are good sources of fibre, which helps us in feeling full, regulates blood sugars and decreases risk for heart disease. Both fruits contain high amounts of vitamin C. This antioxidant helps produce collagen, which is important for our skin and bones. Vitamin C also helps convert cholesterol into bile (lowering risk of heart disease). Both these winter fruits contain potassium, which is a heart-healthy mineral that can help lower blood pressure and reduce the risk of heart attack and stroke.

In case you missed it, here’s my past blog, Potassium, You’re Not Getting Enough and part two with Beyond the Banana: Potassium Foods You’ll Love.

How to Video’s

Check out how to peel a clementine in one piece:

Andrea’s 1 minute video: How to peel clementine in one piece!

Here’s another How-To Video on How to De-Seed a Pomegranate (without the mess). I break it down into 5 easy steps:

how to de-seed a pomegranate

Andrea’s 1.5 min video: How to de-seed a pomegranate

How to peel a #clementine in one piece! Plus how to peel a #pomegranate without spraying juices! Click To Tweet

Ways to Include in the Diet:

Pomegranate Goat Cheese Kale Salad

  • Topping of pomegranate seeds on meat dishes, hummus, etc.
  • Add to cocktails
  • Add to smoothies

Eat Love Eats.com

  • Quinoa, rice or whole grain salads/pilaf
  • Yogurt parfait
  • Oatmeal topper

pomegranate oatmeal

  • Enjoy clementines or pomegranates on their own or with protein source (like handful of unsalted nuts)
  • Use juices for marinade or vinaigrette
Discover how clementines and pomegranates compare nutritionally! Click To Tweet

Bottom Line:

This season be sure to enjoy some nutritious (and delicious) clementines and pomegranates! They are loaded with vitamins and possibly nostalgia. There are many different ways you can include them in your diet. What are your favourites? Do you have any tips or tricks on how to choose the juiciest ones?

Happy Holidays from Dietetic Directions! ~

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Andrea D’Ambrosio, RD

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Andrea D'Ambrosio is a Registered Dietitian, health-enthusiast and adoring foodie. She started Dietetic Directions as a way to share science-based information mixed with inspirational content for lifelong change.

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