Plums vs. Pomegranate Juice
Nutrition comparison of Plums and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and pomegranate juice:
- Plum has more thiamin, however, pomegranate juice contains more folate.
- Plum has signficantly more Vitamin C than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and plums contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Plums has a macronutrient ratio of 6:89:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Pomegranate Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 89% | 94% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and plums contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Plum has 13 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Pomegranate juice and plums contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Pomegranate juice and plums contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both pomegranate juice and plums are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than pomegranate juice - plum has 17ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and plums contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Pomegranate juice and plums contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin, however, pomegranate juice contains more folate. Both plums and pomegranate juice contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Plums | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.028 MG | 0.015 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.417 MG | 0.233 MG |
| Pantothenic acid | 0.135 MG | 0.285 MG |
| Vitamin B6 | 0.029 MG | 0.04 MG |
| Folate | 5 UG | 24 UG |
Minerals
calcium
Pomegranate juice and plums contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Pomegranate juice and plums contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 36% more potassium than plum - pomegranate juice has 214mg of potassium per 100 grams and plum has 157mg 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, both plums and pomegranate juice contain significant amounts of quercetin.
| Plums | Pomegranate Juice | |
|---|---|---|
| Quercetin | 0.9 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and pomegranate juice contain small amounts of linoleic acid.
| Plums | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.044 G | 0.05 G |
| Total | 0.044 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: Plums (Plums, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Plums 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 plums contain more calories in 100 grams?Pomegranate juice and plums contain similar amounts of calories - pomegranate juice has 54 calories in 100g and plum has 46 calories.
Does pomegranate juice or plums have more carbohydrates?
By weight, pomegranate juice and plums contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.