Avocado vs. Pomegranate Juice
Nutrition comparison of Avocado and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pomegranate juice:
- Both pomegranate juice and avocado are high in potassium.
- Avocado has 41.1 times less sugar than pomegranate juice.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than pomegranate juice.
- Avocado is an excellent source of dietary fiber.
- Pomegranate juice has 26.6 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and pomegranate juice has 68% less calories than avocado - pomegranate juice has 54 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to pomegranate juice for protein. Avocado has a macronutrient ratio of 4:19:77 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and avocado contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 67 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 41.1 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Avocado has 12 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pomegranate juice has 26.6 times less saturated fat than avocado - pomegranate juice has 0.08g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than pomegranate juice - avocado has 7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Avocado has 418% more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Pomegranate juice and avocado contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.075 MG | 0.015 MG |
| Riboflavin | 0.143 MG | 0.015 MG |
| Niacin | 1.912 MG | 0.233 MG |
| Pantothenic acid | 1.463 MG | 0.285 MG |
| Vitamin B6 | 0.287 MG | 0.04 MG |
| Folate | 89 UG | 24 UG |
Minerals
calcium
Pomegranate juice and avocado contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 510% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pomegranate juice and avocado are high in potassium. Avocado has 137% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pomegranate juice per 100 grams.
| Avocado | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 1.674 G | 0.05 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Pomegranate Juice (Pomegranate juice, bottled) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and pomegranate juice has 70% less calories than avocado - pomegranate juice has 54 calories in 100g and avocado has 167 calories.
Does pomegranate juice or avocado have more carbohydrates?
By weight, pomegranate juice and avocado contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does pomegranate juice or avocado contain more potassium?
Both pomegranate juice and avocado are high in potassium. Avocado has 140% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and avocado has 507mg of potassium.