Pomegranate Juice vs. Peanuts
Nutrition comparison of Pomegranate Juice and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and peanuts:
- Both pomegranate juice and peanuts are high in potassium.
- Peanut has 61% less sugar than pomegranate juice.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than pomegranate juice.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and pomegranate juice has 91% less calories than peanut - pomegranate juice has 54 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Peanuts | |
|---|---|---|
| Protein | 1% | 16% |
| Carbohydrates | 94% | 14% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 38% less carbohydrates than peanut - pomegranate juice has 13.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 83 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Peanut has 61% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 161 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and pomegranate juice has 99% less saturated fat than peanut - pomegranate juice has 0.08g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pomegranate juice are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and peanuts contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 11 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than peanut - pomegranate juice has 10.4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Peanuts | |
|---|---|---|
| Thiamin | 0.015 MG | 0.152 MG |
| Riboflavin | 0.015 MG | 0.197 MG |
| Niacin | 0.233 MG | 14.355 MG |
| Pantothenic acid | 0.285 MG | 1.011 MG |
| Vitamin B6 | 0.04 MG | 0.466 MG |
| Folate | 24 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 427% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pomegranate juice and peanuts are high in potassium. Peanut has 196% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Peanuts | |
|---|---|---|
| linoleic acid | 0.05 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.05 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Pomegranate Juice g
()
|
Daily Values (%) |
Peanuts 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 peanuts contain more calories in 100 grams?Peanut is high in calories and pomegranate juice has 90% less calories than peanut - pomegranate juice has 54 calories in 100g and peanut has 587 calories.
Does pomegranate juice or peanuts have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than peanut - pomegranate juice has 13.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does pomegranate juice or peanuts contain more potassium?
Both pomegranate juice and peanuts are high in potassium. Peanut has 200% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and peanut has 634mg of potassium.