Pomegranate Juice vs. Almonds
Nutrition comparison of Pomegranate Juice and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and almonds:
- Both pomegranate juice and almonds are high in potassium.
- Almond has 66% less sugar than pomegranate juice.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Pomegranate juice has signficantly less saturated fat than almond.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and pomegranate juice has 91% less calories than almond - pomegranate juice has 54 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Almonds | |
|---|---|---|
| Protein | 1% | 14% |
| Carbohydrates | 94% | 14% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 39% less carbohydrates than almond - pomegranate juice has 13.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 124 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 66% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 140 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than almond - pomegranate juice has 0.08g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pomegranate juice are low in trans fat - almond has 0.02g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and almonds contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and pomegranate juice contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 66 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than almond - pomegranate juice has 10.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and almonds contain significant amounts of pantothenic acid and folate.
| Pomegranate Juice | Almonds | |
|---|---|---|
| Thiamin | 0.015 MG | 0.205 MG |
| Riboflavin | 0.015 MG | 1.138 MG |
| Niacin | 0.233 MG | 3.618 MG |
| Pantothenic acid | 0.285 MG | 0.471 MG |
| Vitamin B6 | 0.04 MG | 0.137 MG |
| Folate | 24 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 36 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pomegranate juice and almonds are high in potassium. Almond has 243% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, pomegranate juice has more quercetin than almond per 100 grams, however, almond contains more isorhamnetin and kaempferol than pomegranate juice per 100 grams.
| Pomegranate Juice | Almonds | |
|---|---|---|
| Quercetin | 1.11 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Almonds | |
|---|---|---|
| linoleic acid | 0.05 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.05 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Almonds (Nuts, almonds) .
Pomegranate Juice g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or almonds contain more calories in 100 grams?Almond is high in calories and pomegranate juice has 90% less calories than almond - pomegranate juice has 54 calories in 100g and almond has 579 calories.
Does pomegranate juice or almonds have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than almond - pomegranate juice has 13.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pomegranate juice or almonds contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and almond has 269mg of calcium.
Does pomegranate juice or almonds contain more iron?
Almond is an abundant source of iron and it has 36 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and almond has 3.7mg of iron.
Does pomegranate juice or almonds contain more potassium?
Both pomegranate juice and almonds are high in potassium. Almond has 240% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and almond has 733mg of potassium.