Pomegranate Juice vs. Carrots
Nutrition comparison of Pomegranate Juice and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and carrots:
- Both pomegranate juice and carrots are high in potassium.
- Carrot has 63% less sugar than pomegranate juice.
- Carrot has more thiamin, riboflavin, niacin and Vitamin B6.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and carrots contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to carrots for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Carrots | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 94% | 88% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and carrots contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 27 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 63% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Pomegranate juice and carrots contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both pomegranate juice and carrots are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 58 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - carrot has 835ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and carrots contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Pomegranate juice and carrots contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and carrots contain significant amounts of pantothenic acid and folate.
| Pomegranate Juice | Carrots | |
|---|---|---|
| Thiamin | 0.015 MG | 0.066 MG |
| Riboflavin | 0.015 MG | 0.058 MG |
| Niacin | 0.233 MG | 0.983 MG |
| Pantothenic acid | 0.285 MG | 0.273 MG |
| Vitamin B6 | 0.04 MG | 0.138 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Carrot has 200% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Pomegranate juice and carrots contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both pomegranate juice and carrots are high in potassium. Carrot has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more kaempferol than pomegranate juice per 100 grams.
| Pomegranate Juice | Carrots | |
|---|---|---|
| Quercetin | 1.11 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 mg |
| myricetin | ~ | 0.04 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and carrots contain significant amounts of linoleic acid.
| Pomegranate Juice | Carrots | |
|---|---|---|
| linoleic acid | 0.05 G | 0.1 G |
| Total | 0.05 G | 0.1 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pomegranate Juice or Carrots .
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Carrots (Carrots, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or carrots contain more calories in 100 grams?Pomegranate juice and carrots contain similar amounts of calories - pomegranate juice has 54 calories in 100g and carrot has 41 calories.
Does pomegranate juice or carrots have more carbohydrates?
By weight, pomegranate juice and carrots contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does pomegranate juice or carrots contain more potassium?
Both pomegranate juice and carrots are high in potassium. Carrot has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and carrot has 320mg of potassium.