Mango vs. Pomegranate Juice
Nutrition comparison of Mango and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pomegranate juice:
- Mango has more thiamin, riboflavin, niacin and Vitamin B6.
- Mango has signficantly more dietary fiber than pomegranate juice.
- Mango is an excellent source of Vitamin C.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and mango contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Mango has a macronutrient ratio of 5:90:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pomegranate Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 90% | 94% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and mango contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Pomegranate juice and mango contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Pomegranate juice and mango contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both pomegranate juice and mango are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 363 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than pomegranate juice - mango has 54ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and mango contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Pomegranate juice and mango contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, riboflavin, niacin and Vitamin B6. Both mango and pomegranate juice contain significant amounts of pantothenic acid and folate.
| Mango | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.028 MG | 0.015 MG |
| Riboflavin | 0.038 MG | 0.015 MG |
| Niacin | 0.669 MG | 0.233 MG |
| Pantothenic acid | 0.197 MG | 0.285 MG |
| Vitamin B6 | 0.119 MG | 0.04 MG |
| Folate | 43 UG | 24 UG |
Minerals
calcium
Pomegranate juice and mango contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Pomegranate juice and mango contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 27% more potassium than mango - pomegranate juice has 214mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Pomegranate Juice | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and pomegranate juice contain small amounts of linoleic acid.
| Mango | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.019 G | 0.05 G |
| Total | 0.019 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: Mango (Mangos, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Mango 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 mango contain more calories in 100 grams?Pomegranate juice and mango contain similar amounts of calories - pomegranate juice has 54 calories in 100g and mango has 60 calories.
Does pomegranate juice or mango have more carbohydrates?
By weight, pomegranate juice and mango contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.