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  6. Pomegranate vs. Orange juice

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
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more PotassiumPotassium +18%
Contains more IronIron +50%
Contains more CopperCopper +259.1%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +111.8%
Contains more ManganeseManganese +750%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -66.7%
~equal in Magnesium ~11mg
~equal in Calcium ~11mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +26.7%
Contains more CholineCholine +22.6%
Contains more Vitamin CVitamin C +390.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B3Vitamin B3 +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Orange juice DV% diff.
Vitamin C 10.2mg 50mg 44%
Fiber 4g 0.2g 15%
Vitamin K 16.4µg 0.1µg 14%
Copper 0.158mg 0.044mg 13%
Manganese 0.119mg 0.014mg 5%
Vitamin E 0.6mg 0.04mg 4%
Vitamin B5 0.377mg 0.19mg 4%
Carbs 18.7g 10.4g 3%
Vitamin B6 0.075mg 0.04mg 3%
Zinc 0.35mg 0.05mg 3%
Phosphorus 36mg 17mg 3%
Calories 83kcal 45kcal 2%
Folate 38µg 30µg 2%
Vitamin B2 0.053mg 0.03mg 2%
Protein 1.67g 0.7g 2%
Vitamin B1 0.067mg 0.09mg 2%
Vitamin A 0µg 10µg 1%
Selenium 0.5µg 0.1µg 1%
Iron 0.3mg 0.2mg 1%
Potassium 236mg 200mg 1%
Vitamin B3 0.293mg 0.4mg 1%
Fats 1.17g 0.2g 1%
Net carbs 14.7g 10.2g N/A
Magnesium 12mg 11mg 0%
Calcium 10mg 11mg 0%
Sugar 13.67g 8.4g N/A
Sodium 3mg 1mg 0%
Saturated fat 0.12g 0.024g 0%
Choline 7.6mg 6.2mg 0%
Monounsaturated fat 0.093g 0.036g 0%
Polyunsaturated fat 0.079g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +138.6%
Contains more FatsFats +485%
Contains more CarbsCarbs +79.8%
Contains more OtherOther +32.5%
Contains more WaterWater +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +158.3%
Contains more Poly. FatPolyunsaturated fat +97.5%
Contains less Sat. FatSaturated fat -80%

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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. 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.