Pineapple Juice vs. Pomegranate Juice
Nutrition comparison of Pineapple Juice and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and pomegranate juice:
- Pineapple juice has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid.
- Pineapple juice has signficantly more Vitamin C than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and pineapple juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, pineapple juice is similar to pomegranate juice for protein, carbs and fat. Pineapple juice has a macronutrient ratio of 3:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and pineapple juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Pomegranate juice and pineapple juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Pomegranate juice and pineapple juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Pomegranate juice and pineapple juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both pomegranate juice and pineapple juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple juice has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Pineapple juice and pomegranate juice contain similar amounts of Vitamin A - pineapple juice has 1.5ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and pineapple juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Pomegranate juice and pineapple juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Pineapple juice has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid. Both pineapple juice and pomegranate juice contain significant amounts of riboflavin, niacin and folate.
| Pineapple Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.058 MG | 0.015 MG |
| Riboflavin | 0.021 MG | 0.015 MG |
| Niacin | 0.199 MG | 0.233 MG |
| Pantothenic acid | 0.056 MG | 0.285 MG |
| Vitamin B6 | 0.1 MG | 0.04 MG |
| Folate | 18 UG | 24 UG |
Minerals
calcium
Pomegranate juice and pineapple juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Pomegranate juice and pineapple juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 65% more potassium than pineapple juice - pomegranate juice has 214mg of potassium per 100 grams and pineapple juice has 130mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pineapple juice and pomegranate juice contain small amounts of linoleic acid.
| Pineapple Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.024 G | 0.05 G |
| Total | 0.024 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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) .
Pineapple Juice 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 pineapple juice contain more calories in 100 grams?Pomegranate juice and pineapple juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and pineapple juice has 53 calories.
Does pomegranate juice or pineapple juice have more carbohydrates?
By weight, pomegranate juice and pineapple juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.