Pomegranate vs. Juice — In-Depth Nutrition Comparison
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What are the main differences between pomegranate and juice?
- Pomegranate is richer in copper, fiber, vitamin K, folate, vitamin B5, and potassium, yet juice is richer in vitamin B6, vitamin B3, vitamin B2, and vitamin B1.
- Juice's daily need coverage for vitamin B6 is 33% higher.
We used Pomegranates, raw and Beverages, Orange juice drink types in this comparison.
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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 more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +461.9% |
| Contains more IronIron | +172.7% |
| Contains more CopperCopper | +777.8% |
| Contains more ZincZinc | +1650% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more ManganeseManganese | +1600% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -33.3% |
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 EVitamin E | +2900% |
| Contains more Vitamin B5Vitamin B5 | +528.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +47.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +467.2% |
| Contains more Vitamin B2Vitamin B2 | +711.3% |
| Contains more Vitamin B3Vitamin B3 | +1606.5% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.075mg | 0.5mg | 33% |
| Vitamin B3 | 0.293mg | 5mg | 29% |
| Vitamin B2 | 0.053mg | 0.43mg | 29% |
| Vitamin B1 | 0.067mg | 0.38mg | 26% |
| Copper | 0.158mg | 0.018mg | 16% |
| Fiber | 4g | 0.2g | 15% |
| Vitamin K | 16.4µg | 0µg | 14% |
| Folate | 38µg | 4µg | 9% |
| Vitamin B5 | 0.377mg | 0.06mg | 6% |
| Potassium | 236mg | 42mg | 6% |
| Phosphorus | 36mg | 4mg | 5% |
| Vitamin C | 10.2mg | 15mg | 5% |
| Manganese | 0.119mg | 0.007mg | 5% |
| Vitamin E | 0.6mg | 0.02mg | 4% |
| Zinc | 0.35mg | 0.02mg | 3% |
| Protein | 1.67g | 0.2g | 3% |
| Iron | 0.3mg | 0.11mg | 2% |
| Magnesium | 12mg | 3mg | 2% |
| Carbs | 18.7g | 13.41g | 2% |
| Fats | 1.17g | 0g | 2% |
| Saturated fat | 0.12g | 0g | 1% |
| Choline | 7.6mg | 1% | |
| Selenium | 0.5µg | 0µg | 1% |
| Calcium | 10mg | 2mg | 1% |
| Calories | 83kcal | 54kcal | 1% |
| Net carbs | 14.7g | 13.21g | N/A |
| Sugar | 13.67g | 9.36g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Monounsaturated fat | 0.093g | 0.01g | 0% |
| Polyunsaturated fat | 0.079g | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.2 g
Fats:
0 g
Carbs:
13.41 g
Water:
86.2 g
Other:
0.19 g
| Contains more ProteinProtein | +735% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +39.4% |
| Contains more OtherOther | +178.9% |
| Contains more WaterWater | +10.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.01 g
| Contains more Mono. FatMonounsaturated fat | +830% |
| Contains more Poly. FatPolyunsaturated fat | +690% |
| Contains less Sat. FatSaturated fat | -100% |
