Kefir vs. Pomegranate Juice
Nutrition comparison of Kefir and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and pomegranate juice:
- Kefir has 64% less carbohydrates than pomegranate juice.
- Kefir has 64% less sugar than pomegranate juice.
- Kefir has more thiamin, riboflavin and Vitamin B12.
- Kefir is an excellent source of Vitamin A and calcium.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and kefir contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to pomegranate juice per calorie. Kefir has a macronutrient ratio of 35:44:21 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Pomegranate Juice | |
|---|---|---|
| Protein | 35% | 1% |
| Carbohydrates | 44% | 94% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 64% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Pomegranate juice and kefir contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 64% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 24 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both pomegranate juice and kefir are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and pomegranate juice are low in trans fat - kefir has 0.04g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
cholesterol
Both kefir and pomegranate juice are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and kefir contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - kefir has 171ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than pomegranate juice - kefir has 41iu of Vitamin D per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and kefir contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Pomegranate juice and kefir contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more thiamin, riboflavin and Vitamin B12. Both kefir and pomegranate juice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.015 MG |
| Riboflavin | 0.135 MG | 0.015 MG |
| Niacin | 0.15 MG | 0.233 MG |
| Pantothenic acid | 0.385 MG | 0.285 MG |
| Vitamin B6 | 0.058 MG | 0.04 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir 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 kefir has 130mg of calcium.
iron
Pomegranate juice and kefir contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 30% more potassium than kefir - pomegranate juice has 214mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kefir and pomegranate juice contain small amounts of linoleic acid.
| Kefir | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.05 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Pomegranate Juice (Pomegranate juice, bottled) .
Kefir 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 kefir contain more calories in 100 grams?Pomegranate juice and kefir contain similar amounts of calories - pomegranate juice has 54 calories in 100g and kefir has 43 calories.
Is pomegranate juice or kefir better for protein?
Kefir has 24 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and kefir has 3.8g of protein.
Does pomegranate juice or kefir have more carbohydrates?
By weight, kefir has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
Does pomegranate juice or kefir contain more calcium?
Kefir 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 kefir has 130mg of calcium.