Apple vs. Pomegranate Juice
Nutrition comparison of Apple 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
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pomegranate juice:
- Apple is a great source of dietary fiber.
- Pomegranate juice has more pantothenic acid and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and apple contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is similar to pomegranate juice for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pomegranate Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 96% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and apple contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 23 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Pomegranate juice and apple contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Pomegranate juice and apple contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both pomegranate juice and apple are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 45 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and pomegranate juice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and apple contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Pomegranate juice and apple contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Pomegranate juice has more pantothenic acid and folate. Both apple and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.015 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.233 MG |
| Pantothenic acid | 0.061 MG | 0.285 MG |
| Vitamin B6 | 0.041 MG | 0.04 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Pomegranate juice and apple contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Pomegranate juice and apple contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 100% more potassium than apple - pomegranate juice has 214mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Pomegranate Juice | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | ~ |
| Quercetin | 4.01 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple and pomegranate juice contain small amounts of linoleic acid.
| Apple | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.043 G | 0.05 G |
| Total | 0.043 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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .
Apple 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 contain more calories in 100 grams?Pomegranate juice and apple contain similar amounts of calories - pomegranate juice has 54 calories in 100g and apple has 52 calories.
Does pomegranate juice or apple have more carbohydrates?
By weight, pomegranate juice and apple contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.