Cherries vs. Pomegranate Juice
Nutrition comparison of Cherries and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and pomegranate juice:
- Both pomegranate juice and cherries are high in potassium.
- Cherry has more riboflavin, however, pomegranate juice contains more folate.
- Cherry is a great source of dietary fiber.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and cherries contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in protein and similar to pomegranate juice for carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Pomegranate Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and cherries contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 20 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Pomegranate juice and cherries contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Pomegranate juice and cherries contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both pomegranate juice and cherries are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 69 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cherries and pomegranate juice contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and cherries contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Pomegranate juice and cherries contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cherry has more riboflavin, however, pomegranate juice contains more folate. Both cherries and pomegranate juice contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.015 MG |
| Riboflavin | 0.033 MG | 0.015 MG |
| Niacin | 0.154 MG | 0.233 MG |
| Pantothenic acid | 0.199 MG | 0.285 MG |
| Vitamin B6 | 0.049 MG | 0.04 MG |
| Folate | 4 UG | 24 UG |
Minerals
calcium
Pomegranate juice and cherries contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Pomegranate juice and cherries contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both pomegranate juice and cherries are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Pomegranate Juice | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cherries and pomegranate juice contain small amounts of linoleic acid.
| Cherries | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.027 G | 0.05 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Cherries 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 cherries contain more calories in 100 grams?Pomegranate juice and cherries contain similar amounts of calories - pomegranate juice has 54 calories in 100g and cherry has 63 calories.
Does pomegranate juice or cherries have more carbohydrates?
By weight, pomegranate juice and cherries contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and cherry has 16g of carbohydrates.
Does pomegranate juice or cherries contain more potassium?
Both pomegranate juice and cherries are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and cherry has 222mg of potassium.