Pomegranate Juice vs. Celery
Nutrition comparison of Pomegranate Juice and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and celery:
- Both pomegranate juice and celery are high in potassium.
- Celery has 3.4 times less carbohydrates than pomegranate juice.
- Celery has 74% less calories than pomegranate juice.
- Celery has 8.4 times less sugar than pomegranate juice.
- Celery has more riboflavin.
- Celery has signficantly more calcium than pomegranate juice.
- Celery has signficantly more dietary fiber than pomegranate juice.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 74% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and lighter in fat compared to celery per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Celery | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 94% | 72% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 3.4 times less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Celery has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Celery has 8.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Pomegranate juice and celery contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both pomegranate juice and celery are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Celery has 30 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Celery has more Vitamin A than pomegranate juice - celery has 22ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and celery contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Pomegranate juice and celery contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Celery has more riboflavin. Both pomegranate juice and celery contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Celery | |
|---|---|---|
| Thiamin | 0.015 MG | 0.021 MG |
| Riboflavin | 0.015 MG | 0.057 MG |
| Niacin | 0.233 MG | 0.32 MG |
| Pantothenic acid | 0.285 MG | 0.246 MG |
| Vitamin B6 | 0.04 MG | 0.074 MG |
| Folate | 24 UG | 36 UG |
Minerals
calcium
Celery has signficantly more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Pomegranate juice and celery contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both pomegranate juice and celery are high in potassium. Celery has 21% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and celery has 260mg 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 celery per 100 grams, however, celery contains more apigenin, luteolin and kaempferol than pomegranate juice per 100 grams.
| Pomegranate Juice | Celery | |
|---|---|---|
| Quercetin | 1.11 mg | 0.39 mg |
| apigenin | ~ | 2.85 mg |
| luteolin | ~ | 1.05 mg |
| kaempferol | ~ | 0.22 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and celery contain significant amounts of linoleic acid.
| Pomegranate Juice | Celery | |
|---|---|---|
| linoleic acid | 0.05 G | 0.079 G |
| Total | 0.05 G | 0.079 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 Celery (Celery, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Celery 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 celery contain more calories in 100 grams?Celery has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and celery has 14 calories.
Does pomegranate juice or celery have more carbohydrates?
By weight, celery has 3.4 times fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and celery has 3g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does pomegranate juice or celery contain more potassium?
Both pomegranate juice and celery are high in potassium. Celery has 20% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and celery has 260mg of potassium.