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Orange juice vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Orange juice and Pomegranate

  • Orange juice has more Vitamin C, however, Pomegranate has more Fiber, Vitamin K, and Copper.
  • Orange juice's daily need coverage for Vitamin C is 44% more.

The food varieties used in the comparison are Orange juice, raw and Pomegranates, raw.

Infographic

Orange juice vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -66.7%
Contains more Iron +50%
Contains more Phosphorus +111.8%
Contains more Potassium +18%
Contains more Zinc +600%
Contains more Copper +259.1%
Contains more Manganese +750%
Contains more Selenium +400%
Equal in Calcium - 10
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -66.7%
Contains more Iron +50%
Contains more Phosphorus +111.8%
Contains more Potassium +18%
Contains more Zinc +600%
Contains more Copper +259.1%
Contains more Manganese +750%
Contains more Selenium +400%
Equal in Calcium - 10
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +390.2%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +36.5%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +98.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +26.7%
Contains more Vitamin K +16300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +390.2%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +36.5%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +98.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +26.7%
Contains more Vitamin K +16300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.3%
Contains more Protein +138.6%
Contains more Fats +485%
Contains more Carbs +79.8%
Contains more Other +32.5%
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Water +13.3%
Contains more Protein +138.6%
Contains more Fats +485%
Contains more Carbs +79.8%
Contains more Other +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +97.5%
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Pomegranate
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Pomegranate Opinion
Net carbs 10.2g 14.7g Pomegranate
Protein 0.7g 1.67g Pomegranate
Fats 0.2g 1.17g Pomegranate
Carbs 10.4g 18.7g Pomegranate
Calories 45kcal 83kcal Pomegranate
Sugar 8.4g 13.67g Orange juice
Fiber 0.2g 4g Pomegranate
Calcium 11mg 10mg Orange juice
Iron 0.2mg 0.3mg Pomegranate
Magnesium 11mg 12mg Pomegranate
Phosphorus 17mg 36mg Pomegranate
Potassium 200mg 236mg Pomegranate
Sodium 1mg 3mg Orange juice
Zinc 0.05mg 0.35mg Pomegranate
Copper 0.044mg 0.158mg Pomegranate
Manganese 0.014mg 0.119mg Pomegranate
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 200IU 0IU Orange juice
Vitamin A RAE 10µg 0µg Orange juice
Vitamin E 0.04mg 0.6mg Pomegranate
Vitamin C 50mg 10.2mg Orange juice
Vitamin B1 0.09mg 0.067mg Orange juice
Vitamin B2 0.03mg 0.053mg Pomegranate
Vitamin B3 0.4mg 0.293mg Orange juice
Vitamin B5 0.19mg 0.377mg Pomegranate
Vitamin B6 0.04mg 0.075mg Pomegranate
Folate 30µg 38µg Pomegranate
Vitamin K 0.1µg 16.4µg Pomegranate
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g 0.12g Orange juice
Monounsaturated Fat 0.036g 0.093g Pomegranate
Polyunsaturated fat 0.04g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Orange juice
16%
Pomegranate
Minerals Daily Need Coverage Score
6%
Orange juice
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.