Pomegranate Juice vs. Pistachio
Nutrition comparison of Pomegranate Juice and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and pistachio:
- Both pomegranate juice and pistachio are high in potassium.
- Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
- Pomegranate juice has 54% less carbohydrates than pistachio.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and pomegranate juice has 91% less calories than pistachio - pomegranate juice has 54 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Pistachio | |
|---|---|---|
| Protein | 1% | 14% |
| Carbohydrates | 94% | 19% |
| Fat | 5% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 54% less carbohydrates than pistachio - pomegranate juice has 13.1g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 102 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Pistachio has 39% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 139 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and pomegranate juice has 99% less saturated fat than pistachio - pomegranate juice has 0.08g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has 29 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than pomegranate juice - pistachio has 13ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pistachio has 471% more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pomegranate juice and pistachio contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and pistachio contain significant amounts of pantothenic acid.
| Pomegranate Juice | Pistachio | |
|---|---|---|
| Thiamin | 0.015 MG | 0.695 MG |
| Riboflavin | 0.015 MG | 0.234 MG |
| Niacin | 0.233 MG | 1.373 MG |
| Pantothenic acid | 0.285 MG | 0.513 MG |
| Vitamin B6 | 0.04 MG | 1.122 MG |
| Folate | 24 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 873% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 39 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both pomegranate juice and pistachio are high in potassium. Pistachio has 371% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Pistachio | |
|---|---|---|
| linoleic acid | 0.05 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.05 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Pomegranate Juice g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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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 pistachio contain more calories in 100 grams?Pistachio is high in calories and pomegranate juice has 90% less calories than pistachio - pomegranate juice has 54 calories in 100g and pistachio has 572 calories.
Does pomegranate juice or pistachio have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than pistachio - pomegranate juice has 13.1g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does pomegranate juice or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 870% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does pomegranate juice or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 39 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and pistachio has 4mg of iron.
Does pomegranate juice or pistachio contain more potassium?
Both pomegranate juice and pistachio are high in potassium. Pistachio has 370% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and pistachio has 1007mg of potassium.