Pomegranate Juice vs. Hazelnut
Nutrition comparison of Pomegranate Juice and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and hazelnut:
- Both pomegranate juice and hazelnut are high in potassium.
- Hazelnut has 61% less sugar than pomegranate juice.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Pomegranate juice has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and pomegranate juice has 92% less calories than hazelnut - pomegranate juice has 54 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Hazelnut | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 94% | 10% |
| Fat | 5% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and hazelnut contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 93 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Hazelnut has 61% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 99 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than hazelnut - pomegranate juice has 0.08g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 37 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and pomegranate juice contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 39 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than hazelnut - pomegranate juice has 10.4ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Hazelnut | |
|---|---|---|
| Thiamin | 0.015 MG | 0.338 MG |
| Riboflavin | 0.015 MG | 0.123 MG |
| Niacin | 0.233 MG | 2.05 MG |
| Pantothenic acid | 0.285 MG | 0.923 MG |
| Vitamin B6 | 0.04 MG | 0.62 MG |
| Folate | 24 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 10 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 42 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both pomegranate juice and hazelnut are high in potassium. Hazelnut has 253% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Hazelnut | |
|---|---|---|
| linoleic acid | 0.05 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.05 G | 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Pomegranate Juice g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 hazelnut contain more calories in 100 grams?Hazelnut is high in calories and pomegranate juice has 90% less calories than hazelnut - pomegranate juice has 54 calories in 100g and hazelnut has 646 calories.
Does pomegranate juice or hazelnut have more carbohydrates?
By weight, pomegranate juice and hazelnut contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does pomegranate juice or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 10 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does pomegranate juice or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 42 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does pomegranate juice or hazelnut contain more potassium?
Both pomegranate juice and hazelnut are high in potassium. Hazelnut has 250% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and hazelnut has 755mg of potassium.