Apple Juice vs. Pomegranate Juice
Nutrition comparison of Apple Juice and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and pomegranate juice:
- Pomegranate juice has more pantothenic acid, Vitamin B6 and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and apple juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is similar to pomegranate juice for protein, carbs and fat. Apple juice has a macronutrient ratio of 1:97:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 1% | 1% |
| Carbohydrates | 97% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and apple juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Pomegranate juice and apple juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Pomegranate juice and apple juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Pomegranate juice and apple juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both pomegranate juice and apple juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and apple juice contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Apple juice and pomegranate juice contain similar amounts of Vitamin A - apple juice has 0.3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and apple juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than apple juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Pomegranate juice has more pantothenic acid, Vitamin B6 and folate. Both apple juice and pomegranate juice contain significant amounts of thiamin, riboflavin and niacin.
| Apple Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.021 MG | 0.015 MG |
| Riboflavin | 0.017 MG | 0.015 MG |
| Niacin | 0.073 MG | 0.233 MG |
| Pantothenic acid | 0.049 MG | 0.285 MG |
| Vitamin B6 | 0.018 MG | 0.04 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Pomegranate juice and apple juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Pomegranate juice and apple juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 112% more potassium than apple juice - pomegranate juice has 214mg of potassium per 100 grams and apple juice has 101mg 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, both apple juice and pomegranate juice contain significant amounts of quercetin.
| Apple Juice | Pomegranate Juice | |
|---|---|---|
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.58 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple juice and pomegranate juice contain small amounts of linoleic acid.
| Apple Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.05 G |
| Total | 0.033 G | 0.05 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) .
Apple Juice g
()
|
Daily Values (%) |
Pomegranate Juice 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 apple juice contain more calories in 100 grams?Pomegranate juice and apple juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and apple juice has 46 calories.
Does pomegranate juice or apple juice have more carbohydrates?
By weight, pomegranate juice and apple juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and apple juice has 11.3g of carbohydrates.