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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" chart 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%
Equal in Calcium - 10
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
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%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 200IU 0IU Orange juice
Vitamin E 0.04mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0.1µg 16.4µg Pomegranate
Tryptophan 0.002mg mg Orange juice
Threonine 0.008mg mg Orange juice
Isoleucine 0.008mg mg Orange juice
Leucine 0.013mg mg Orange juice
Lysine 0.009mg mg Orange juice
Methionine 0.003mg mg Orange juice
Phenylalanine 0.009mg mg Orange juice
Valine 0.011mg mg Orange juice
Histidine 0.003mg mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Orange juice
16
Pomegranate
Mineral Summary Score
7
Orange juice
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Orange juice
10%
Pomegranate
Carbohydrates
10%
Orange juice
19%
Pomegranate
Fats
1%
Orange juice
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.