Pomegranate Juice vs. Onion
Nutrition comparison of Pomegranate Juice and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and onion:
- Onion has 66% less sugar than pomegranate juice.
- Onion has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid.
- Onion has signficantly more dietary fiber than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and onion contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to onion for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Onion | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 94% | 87% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and onion contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 66% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Pomegranate juice and onion contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both pomegranate juice and onion are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has 73 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Onion and pomegranate juice contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and onion contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Pomegranate juice and onion contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Onion has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid. Both pomegranate juice and onion contain significant amounts of riboflavin, niacin and folate.
| Pomegranate Juice | Onion | |
|---|---|---|
| Thiamin | 0.015 MG | 0.046 MG |
| Riboflavin | 0.015 MG | 0.027 MG |
| Niacin | 0.233 MG | 0.116 MG |
| Pantothenic acid | 0.285 MG | 0.123 MG |
| Vitamin B6 | 0.04 MG | 0.12 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Onion has 109% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Pomegranate juice and onion contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 47% more potassium than onion - pomegranate juice has 214mg of potassium per 100 grams and onion has 146mg 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,
| Pomegranate Juice | Onion | |
|---|---|---|
| Quercetin | 1.11 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and onion contain small amounts of linoleic acid.
| Pomegranate Juice | Onion | |
|---|---|---|
| linoleic acid | 0.05 G | 0.013 G |
| Total | 0.05 G | 0.013 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 Onion (Onions, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Onion 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 onion contain more calories in 100 grams?Pomegranate juice and onion contain similar amounts of calories - pomegranate juice has 54 calories in 100g and onion has 40 calories.
Does pomegranate juice or onion have more carbohydrates?
By weight, pomegranate juice and onion contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and onion has 9.3g of carbohydrates.