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  6. Apple juice vs. Pomegranate

Apple juice vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Apple juice and Pomegranate

  • Apple juice has less Copper, Fiber, Vitamin K, Vitamin C, Folate, and Vitamin B5.
  • Pomegranate's daily need coverage for Copper is 16% more.

The food varieties used in the comparison are Apple juice, canned or bottled, unsweetened, without added ascorbic acid and Pomegranates, raw.

Infographic

Apple 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 8.9% 4.5% 4% 0.55% 3% 0.52% 9.7% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +133.7%
Contains more IronIron +150%
Contains more CopperCopper +1216.7%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +414.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +60.8%
Contains more SeleniumSelenium +400%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0.06% 0.2% 0% 5.3% 3.9% 1.4% 2.9% 4.2% 0% 0% 0% 0.98%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +1033.3%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B2Vitamin B2 +211.8%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B5Vitamin B5 +669.4%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.1 g
Fats: 0.13 g
Carbs: 11.3 g
Water: 88.24 g
Other: 0.23 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 WaterWater +13.2%
Contains more ProteinProtein +1570%
Contains more FatsFats +800%
Contains more CarbsCarbs +65.5%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 58%
Saturated Fat: Sat. Fat 0.022 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.039 g
41% 32% 27%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated Fat -81.7%
Contains more Mono. FatMonounsaturated Fat +1450%
Contains more Poly. FatPolyunsaturated fat +102.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple juice Pomegranate Opinion
Calories 46kcal 83kcal Pomegranate
Protein 0.1g 1.67g Pomegranate
Fats 0.13g 1.17g Pomegranate
Vitamin C 0.9mg 10.2mg Pomegranate
Net carbs 11.1g 14.7g Pomegranate
Carbs 11.3g 18.7g Pomegranate
Magnesium 5mg 12mg Pomegranate
Calcium 8mg 10mg Pomegranate
Potassium 101mg 236mg Pomegranate
Iron 0.12mg 0.3mg Pomegranate
Sugar 9.62g 13.67g Apple juice
Fiber 0.2g 4g Pomegranate
Copper 0.012mg 0.158mg Pomegranate
Zinc 0.02mg 0.35mg Pomegranate
Phosphorus 7mg 36mg Pomegranate
Sodium 4mg 3mg Pomegranate
Vitamin A 1IU 0IU Apple juice
Vitamin E 0.01mg 0.6mg Pomegranate
Manganese 0.074mg 0.119mg Pomegranate
Selenium 0.1µg 0.5µg Pomegranate
Vitamin B1 0.021mg 0.067mg Pomegranate
Vitamin B2 0.017mg 0.053mg Pomegranate
Vitamin B3 0.073mg 0.293mg Pomegranate
Vitamin B5 0.049mg 0.377mg Pomegranate
Vitamin B6 0.018mg 0.075mg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Folate 0µg 38µg Pomegranate
Choline 1.8mg 7.6mg Pomegranate
Saturated Fat 0.022g 0.12g Apple juice
Monounsaturated Fat 0.006g 0.093g Pomegranate
Polyunsaturated fat 0.039g 0.079g Pomegranate
Fructose 5.73g Apple juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple juice Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2%
Apple juice
15%
Pomegranate
Minerals Daily Need Coverage Score
4%
Apple juice
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Apple juice
Apple juice is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated Fat?
Apple juice
Apple juice is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Apple juice
Apple juice is lower in glycemic index (difference - 46)
Which food is cheaper?
Apple juice
Apple juice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173933/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.