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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
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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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
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
:
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%
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%
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%

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
Starch g g
Fructose g g
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 E 0.6mg 0.04mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 16.4µg 0.1µg Pomegranate
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
16
Pomegranate
22
Orange juice
Mineral Summary Score
15
Pomegranate
7
Orange juice

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
10%
Pomegranate
4%
Orange juice
Carbohydrates
19%
Pomegranate
10%
Orange juice
Fats
5%
Pomegranate
1%
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.