Pomegranate Juice vs. Almond Butter
Nutrition comparison of Pomegranate Juice and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and almond butter:
- Both pomegranate juice and almond butter are high in potassium.
- Almond butter has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and pomegranate juice has 91% less calories than almond butter - pomegranate juice has 54 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Almond Butter | |
|---|---|---|
| Protein | 1% | 13% |
| Carbohydrates | 94% | 11% |
| Fat | 5% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and almond butter contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Almond butter 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 almond butter has 10.3g of dietary fiber.
sugar
Almond butter has 50% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 138 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and pomegranate juice has 99% less saturated fat than almond butter - pomegranate juice has 0.08g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and almond butter contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and pomegranate juice contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 62 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than almond butter - pomegranate juice has 10.4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and almond butter contain significant amounts of pantothenic acid.
| Pomegranate Juice | Almond Butter | |
|---|---|---|
| Thiamin | 0.015 MG | 0.041 MG |
| Riboflavin | 0.015 MG | 0.939 MG |
| Niacin | 0.233 MG | 3.155 MG |
| Pantothenic acid | 0.285 MG | 0.318 MG |
| Vitamin B6 | 0.04 MG | 0.103 MG |
| Folate | 24 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 30 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Almond butter is an excellent source of iron and it has 33 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both pomegranate juice and almond butter are high in potassium. Almond butter has 250% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and almond butter has 748mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Almond Butter | |
|---|---|---|
| linoleic acid | 0.05 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.05 G | 13.616 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 Almond Butter .
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Pomegranate Juice g
()
|
Daily Values (%) |
Almond Butter 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 % |
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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 almond butter contain more calories in 100 grams?Almond butter is high in calories and pomegranate juice has 90% less calories than almond butter - pomegranate juice has 54 calories in 100g and almond butter has 614 calories.
Does pomegranate juice or almond butter have more carbohydrates?
By weight, pomegranate juice and almond butter contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does pomegranate juice or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 30 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does pomegranate juice or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 33 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does pomegranate juice or almond butter contain more potassium?
Both pomegranate juice and almond butter are high in potassium. Almond butter has 250% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and almond butter has 748mg of potassium.