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Pomegranate vs Orange juice - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Orange juice

  • Pomegranate has more Fiber, Vitamin K, and Copper, however Orange juice has more Vitamin C.
  • Orange juice's daily need coverage for Vitamin C is 44% more.
  • Pomegranate has 164 times more Vitamin K than Orange juice. Pomegranate has 16.4µg of Vitamin K, while Orange juice has 0.1µg.
  • Orange juice is lower in Sugar.

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

Infographic

Pomegranate vs Orange juice 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
Pomegranate
Pomegranate
6
:
2
Orange juice
Orange juice
Contains more Iron +50%
Contains more Phosphorus +111.8%
Contains more Potassium +18%
Contains more Zinc +600%
Contains more Copper +259.1%
Contains less Sodium -66.7%
Equal in Calcium - 11
Equal in Magnesium - 11
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Iron +50%
Contains more Phosphorus +111.8%
Contains more Potassium +18%
Contains more Zinc +600%
Contains more Copper +259.1%
Contains less Sodium -66.7%
Equal in Calcium - 11
Equal in Magnesium - 11

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
Pomegranate
Pomegranate
6
:
4
Orange juice
Orange juice
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +390.2%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +36.5%
Pomegranate
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%
Orange juice
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +390.2%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +36.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Orange juice
Orange juice
Contains more Protein +138.6%
Contains more Fats +485%
Contains more Carbs +79.8%
Contains more Other +32.5%
Contains more Water +13.3%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +138.6%
Contains more Fats +485%
Contains more Carbs +79.8%
Contains more Other +32.5%
Contains more Water +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +97.5%
Contains less Saturated Fat -80%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +97.5%
Contains less Saturated Fat -80%

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.
Pomegranate Orange juice
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 Pomegranate Orange juice Opinion
Net carbs 14.7g 10.2g Pomegranate
Protein 1.67g 0.7g Pomegranate
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 10.4g Pomegranate
Calories 83kcal 45kcal Pomegranate
Sugar 13.67g 8.4g Orange juice
Fiber 4g 0.2g Pomegranate
Calcium 10mg 11mg Orange juice
Iron 0.3mg 0.2mg Pomegranate
Magnesium 12mg 11mg Pomegranate
Phosphorus 36mg 17mg Pomegranate
Potassium 236mg 200mg Pomegranate
Sodium 3mg 1mg Orange juice
Zinc 0.35mg 0.05mg Pomegranate
Copper 0.158mg 0.044mg Pomegranate
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.6mg 0.04mg Pomegranate
Vitamin C 10.2mg 50mg Orange juice
Vitamin B1 0.067mg 0.09mg Orange juice
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.4mg Orange juice
Vitamin B5 0.377mg 0.19mg Pomegranate
Vitamin B6 0.075mg 0.04mg Pomegranate
Folate 38µg 30µg Pomegranate
Vitamin K 16.4µg 0.1µg 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 0.12g 0.024g Orange juice
Monounsaturated Fat 0.093g 0.036g Pomegranate
Polyunsaturated fat 0.079g 0.04g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Orange juice
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Pomegranate
22%
Orange juice
Minerals Daily Need Coverage Score
15%
Pomegranate
7%
Orange juice

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