Grapefruit vs. Pomegranate Juice
Nutrition comparison of Grapefruit and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and pomegranate juice:
- Grapefruit has more thiamin and riboflavin.
- Grapefruit has signficantly more dietary fiber than pomegranate juice.
- Grapefruit is an excellent source of Vitamin C.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and grapefruit contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in protein and similar to pomegranate juice for carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Pomegranate Juice | |
|---|---|---|
| Protein | 7% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and grapefruit contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 46% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Pomegranate juice and grapefruit contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both pomegranate juice and grapefruit are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 311 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than pomegranate juice - grapefruit has 58ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and grapefruit contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than grapefruit - pomegranate juice has 10.4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more thiamin and riboflavin. Both grapefruit and pomegranate juice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.043 MG | 0.015 MG |
| Riboflavin | 0.031 MG | 0.015 MG |
| Niacin | 0.204 MG | 0.233 MG |
| Pantothenic acid | 0.262 MG | 0.285 MG |
| Vitamin B6 | 0.053 MG | 0.04 MG |
| Folate | 13 UG | 24 UG |
Minerals
calcium
Grapefruit has 100% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Pomegranate juice and grapefruit contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 59% more potassium than grapefruit - pomegranate juice has 214mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than pomegranate juice per 100 grams, however, pomegranate juice contains more quercetin than grapefruit per 100 grams.
| Grapefruit | Pomegranate Juice | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapefruit and pomegranate juice contain small amounts of linoleic acid.
| Grapefruit | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pomegranate Juice (Pomegranate juice, bottled) .
Grapefruit 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Pomegranate juice and grapefruit contain similar amounts of calories - pomegranate juice has 54 calories in 100g and grapefruit has 42 calories.
Does pomegranate juice or grapefruit have more carbohydrates?
By weight, pomegranate juice and grapefruit contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.