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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+50%
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Phosphorus
+111.8%
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Potassium
+18%
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Zinc
+600%
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Copper
+259.1%
Contains
less
Sodium
-66.7%
Equal in Calcium - 11
Equal in Magnesium - 11
Contains
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Iron
+50%
Contains
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Phosphorus
+111.8%
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Potassium
+18%
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Zinc
+600%
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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
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Contains
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Vitamin E
+1400%
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Vitamin B2
+76.7%
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Vitamin B5
+98.4%
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Vitamin B6
+87.5%
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Folate
+26.7%
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Vitamin K
+16300%
Contains
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Vitamin A
+∞%
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Vitamin C
+390.2%
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Vitamin B1
+34.3%
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Vitamin B3
+36.5%
Contains
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Vitamin E
+1400%
Contains
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Vitamin B2
+76.7%
Contains
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Vitamin B5
+98.4%
Contains
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Vitamin B6
+87.5%
Contains
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Folate
+26.7%
Contains
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Vitamin K
+16300%
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Vitamin A
+∞%
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Vitamin C
+390.2%
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Vitamin B1
+34.3%
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Vitamin B3
+36.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+138.6%
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Fats
+485%
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Carbs
+79.8%
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Other
+32.5%
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Water
+13.3%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
Contains
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Protein
+138.6%
Contains
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Fats
+485%
Contains
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Carbs
+79.8%
Contains
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Other
+32.5%
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Water
+13.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+158.3%
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Polyunsaturated fat
+97.5%
Contains
less
Saturated Fat
-80%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.024 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.04 g
Contains
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Monounsaturated Fat
+158.3%
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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.
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 14.7g | 10.2g |
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Protein | 1.67g | 0.7g |
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Fats | 1.17g | 0.2g |
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Carbs | 18.7g | 10.4g |
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Calories | 83kcal | 45kcal |
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Sugar | 13.67g | 8.4g |
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Fiber | 4g | 0.2g |
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Calcium | 10mg | 11mg |
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Iron | 0.3mg | 0.2mg |
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Magnesium | 12mg | 11mg |
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Phosphorus | 36mg | 17mg |
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Potassium | 236mg | 200mg |
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Sodium | 3mg | 1mg |
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Zinc | 0.35mg | 0.05mg |
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Copper | 0.158mg | 0.044mg |
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Vitamin A | 0IU | 200IU |
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Vitamin A RAE | 0µg | 10µg |
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Vitamin E | 0.6mg | 0.04mg |
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Vitamin C | 10.2mg | 50mg |
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Vitamin B1 | 0.067mg | 0.09mg |
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Vitamin B2 | 0.053mg | 0.03mg |
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Vitamin B3 | 0.293mg | 0.4mg |
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Vitamin B5 | 0.377mg | 0.19mg |
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Vitamin B6 | 0.075mg | 0.04mg |
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Folate | 38µg | 30µg |
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Vitamin K | 16.4µg | 0.1µg |
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Tryptophan | 0.002mg |
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Threonine | 0.008mg |
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Isoleucine | 0.008mg |
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Leucine | 0.013mg |
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Lysine | 0.009mg |
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Methionine | 0.003mg |
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Phenylalanine | 0.009mg |
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Valine | 0.011mg |
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Histidine | 0.003mg |
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Saturated Fat | 0.12g | 0.024g |
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Monounsaturated Fat | 0.093g | 0.036g |
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Polyunsaturated fat | 0.079g | 0.04g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

22%

Minerals Daily Need Coverage Score
15%

7%

Comparison summary
Which food is richer in minerals?

Pomegranate is relatively richer in minerals
Which food is lower in Sugar?

Orange juice is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?

Orange juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Orange juice is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?

Orange juice is lower in glycemic index (difference - 50)
Which food is cheaper?

Orange juice is cheaper (difference - $1)
Which food contains less Cholesterol?
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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.