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.
Detailed nutritional comparison of pomegranate juice and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pomegranate Juice src
Image of Pistachio src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pomegranate Juice or Pistachio .

Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Pomegranate Juice 100g

( 100 g )
Daily Values (%)

Pistachio 100g

( 100 g )
54KCAL 3%
calories 959%
572KCAL 29%
13G 5%
carbohydrates 115%
28G 11%
0.1G 0.4%
dietary fiber >999%
10G 41%
13G 69% sugar 7.7G
0.29G 1%
total fat >999%
46G 72%
0.08G 0.4%
saturated fat >999%
5.6G 31%
0.06G monounsaturated fat >999% 25G
0.05G polyunsaturated fat >999% 13G
9MG 1%
50% sodium
6MG 0.4%
Vitamins and Minerals
Vitamin A >999%
13UG 2%
0.1MG 0.1%
Vitamin C >999%
3MG 4%
11MG 1%
calcium 873%
107MG 11%
0.1MG 1%
iron >999%
4MG 22%
7MG 2%
magnesium >999%
109MG 35%
214MG 9%
potassium 371%
1007MG 44%
0.02MG 1%
thiamin (Vit B1) >999%
0.7MG 63%
0.02MG 1%
riboflavin (Vit B2) >999%
0.23MG 21%
0.23MG 2%
niacin (Vit B3) 508%
1.4MG 10%
0.04MG 3%
Vitamin B6 >999%
1.1MG 86%
0.28MG 6%
pantothenic acid (Vit B5) 82%
0.51MG 10%
24UG 6%
folate (Vit B9) 112%
51UG 13%
0.38MG 3%
Vitamin E 479%
2.2MG 15%
10UG 12%
Vitamin K 30%
13UG 15%
0.15G 0.3%
protein >999%
21G 42%
4.8MG 1%
choline >999%
71MG 17%
0.02MG 2%
copper >999%
1.3MG 108%
0.1MG 5%
manganese >999%
1.2MG 69%
11MG 2%
phosphorus >999%
469MG 67%
0.3UG 1%
selenium >999%
10UG 18%
0.09MG 1%
zinc >999%
2.3MG 29%
86G >999% Water 1.9G
Starch >999% 1.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.