Greek Yogurt vs. Pomegranate Juice

Nutrition comparison of Greek Yogurt and Pomegranate Juice

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus pomegranate juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and pomegranate juice:

  • Greek yogurt has 70% less carbohydrates than pomegranate juice.
  • Greek yogurt has 72% less sugar than pomegranate juice.
  • Greek yogurt has more thiamin, riboflavin and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than pomegranate juice.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Pomegranate juice has 14.9 times less saturated fat than greek yogurt.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of greek yogurt and pomegranate juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and greek yogurt contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to pomegranate juice per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Pomegranate Juice
Protein 55% 1%
Carbohydrates 22% 94%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Greek yogurt has 70% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Pomegranate juice and greek yogurt contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 72% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 65 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Pomegranate juice has 14.9 times less saturated fat than greek yogurt - pomegranate juice has 0.08g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and pomegranate juice are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.

cholesterol

Pomegranate juice has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.

Vitamins

Vitamin C

Pomegranate juice and greek yogurt contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than pomegranate juice - greek yogurt has 90ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and greek yogurt contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Pomegranate juice and greek yogurt contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more thiamin, riboflavin and Vitamin B12. Both greek yogurt and pomegranate juice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Pomegranate Juice
Thiamin 0.044 MG 0.015 MG
Riboflavin 0.233 MG 0.015 MG
Niacin 0.197 MG 0.233 MG
Pantothenic acid 0.47 MG 0.285 MG
Vitamin B6 0.055 MG 0.04 MG
Folate 12 UG 24 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 945% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Pomegranate juice and greek yogurt contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 52% more potassium than greek yogurt - pomegranate juice has 214mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and pomegranate juice contain significant amounts of linoleic acid.

Greek Yogurt Pomegranate Juice
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.05 G
Total 0.067 G 0.05 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 Greek Yogurt or Pomegranate Juice .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pomegranate Juice (Pomegranate juice, bottled) .

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FAQ

Does pomegranate juice or greek yogurt contain more calories in 100 grams?
Pomegranate juice and greek yogurt contain similar amounts of calories - pomegranate juice has 54 calories in 100g and greek yogurt has 73 calories.

Is pomegranate juice or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 65 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and greek yogurt has 10g of protein.

Does pomegranate juice or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does pomegranate juice or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 950% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and greek yogurt has 115mg of calcium.