Blackberry vs. Pomegranate Juice
Nutrition comparison of Blackberry and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and pomegranate juice:
- Blackberry has 61% less sugar than pomegranate juice.
- Blackberry has more niacin.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and blackberry contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to pomegranate juice per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Pomegranate Juice | |
|---|---|---|
| Protein | 12% | 1% |
| Carbohydrates | 79% | 94% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and blackberry contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 52 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 61% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Pomegranate juice and blackberry contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both pomegranate juice and blackberry are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 209 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than pomegranate juice - blackberry has 11ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and blackberry contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Pomegranate juice and blackberry contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin. Both blackberry and pomegranate juice contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.02 MG | 0.015 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.646 MG | 0.233 MG |
| Pantothenic acid | 0.276 MG | 0.285 MG |
| Vitamin B6 | 0.03 MG | 0.04 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Blackberry has 164% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 520% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 32% more potassium than blackberry - pomegranate juice has 214mg of potassium per 100 grams and blackberry has 162mg 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,
| Blackberry | Pomegranate Juice | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than pomegranate juice per 100 grams.
| Blackberry | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.186 G | 0.05 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Blackberry 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 blackberry contain more calories in 100 grams?Pomegranate juice and blackberry contain similar amounts of calories - pomegranate juice has 54 calories in 100g and blackberry has 43 calories.
Does pomegranate juice or blackberry have more carbohydrates?
By weight, pomegranate juice and blackberry contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.