Pomegranate Juice vs. Cauliflower
Nutrition comparison of Pomegranate Juice and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and cauliflower:
- Both pomegranate juice and cauliflower are high in potassium.
- Cauliflower has 5.6 times less sugar than pomegranate juice.
- Cauliflower has 54% less calories than pomegranate juice.
- Cauliflower has 62% less carbohydrates than pomegranate juice.
- Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than pomegranate juice.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 54% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to cauliflower for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Cauliflower | |
|---|---|---|
| Protein | 1% | 26% |
| Carbohydrates | 94% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 62% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 5.6 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Cauliflower has 11 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both pomegranate juice and cauliflower are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 481 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin E
Pomegranate juice and cauliflower contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Pomegranate juice and cauliflower contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both pomegranate juice and cauliflower contain significant amounts of niacin.
| Pomegranate Juice | Cauliflower | |
|---|---|---|
| Thiamin | 0.015 MG | 0.05 MG |
| Riboflavin | 0.015 MG | 0.06 MG |
| Niacin | 0.233 MG | 0.507 MG |
| Pantothenic acid | 0.285 MG | 0.667 MG |
| Vitamin B6 | 0.04 MG | 0.184 MG |
| Folate | 24 UG | 57 UG |
Minerals
calcium
Cauliflower has 100% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Pomegranate juice and cauliflower contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both pomegranate juice and cauliflower are high in potassium. Cauliflower has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and cauliflower has 299mg 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 cauliflower per 100 grams, however, cauliflower contains more kaempferol than pomegranate juice per 100 grams.
| Pomegranate Juice | Cauliflower | |
|---|---|---|
| Quercetin | 1.11 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
| kaempferol | ~ | 0.36 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and cauliflower contain small amounts of linoleic acid.
| Pomegranate Juice | Cauliflower | |
|---|---|---|
| linoleic acid | 0.05 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.05 G | 0.019 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: Pomegranate Juice (Pomegranate juice, bottled) and Cauliflower (Cauliflower, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and cauliflower has 25 calories.
Does pomegranate juice or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does pomegranate juice or cauliflower contain more potassium?
Both pomegranate juice and cauliflower are high in potassium. Cauliflower has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and cauliflower has 299mg of potassium.