Oats vs. Pomegranate Juice
Nutrition comparison of Oats and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pomegranate juice:
- Both pomegranate juice and oats are high in potassium.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
- Pomegranate juice has 14.8 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and pomegranate juice has 86% less calories than oat - pomegranate juice has 54 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to pomegranate juice per calorie. Oats has a macronutrient ratio of 17:67:16 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pomegranate Juice | |
|---|---|---|
| Protein | 17% | 1% |
| Carbohydrates | 67% | 94% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pomegranate juice has 80% less carbohydrates than oat - pomegranate juice has 13.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 105 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 111 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Pomegranate juice has 14.8 times less saturated fat than oat - pomegranate juice has 0.08g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and oats contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than oat - pomegranate juice has 0.38mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than oat - pomegranate juice has 10.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.763 MG | 0.015 MG |
| Riboflavin | 0.139 MG | 0.015 MG |
| Niacin | 0.961 MG | 0.233 MG |
| Pantothenic acid | 1.349 MG | 0.285 MG |
| Vitamin B6 | 0.119 MG | 0.04 MG |
| Folate | 56 UG | 24 UG |
Minerals
calcium
Oat is a great source of calcium and it has 391% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 46 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both pomegranate juice and oats are high in potassium. Oat has 100% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than pomegranate juice per 100 grams.
| Oats | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 2.424 G | 0.05 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and pomegranate juice has 90% less calories than oat - pomegranate juice has 54 calories in 100g and oat has 389 calories.
Does pomegranate juice or oats have more carbohydrates?
By weight, oat is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than oat - pomegranate juice has 13.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does pomegranate juice or oats contain more iron?
Oat is an abundant source of iron and it has 46 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and oat has 4.7mg of iron.
Does pomegranate juice or oats contain more potassium?
Both pomegranate juice and oats are high in potassium. Oat has 100% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and oat has 429mg of potassium.