Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and pomegranate juice:
Pomegranate juice and applesauce contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is similar to pomegranate juice for protein, carbs and fat. Applesauce has a macronutrient ratio of 1:97:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Pomegranate Juice | |
|---|---|---|
| Protein | 1% | 1% |
| Carbohydrates | 97% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
Pomegranate juice and applesauce contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Applesauce has 1000% more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Pomegranate juice and applesauce contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and applesauce has 9.4g of sugar.
Pomegranate juice and applesauce contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and applesauce has 0.17g of protein.
Both pomegranate juice and applesauce are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Pomegranate juice and applesauce contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Applesauce and pomegranate juice contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Pomegranate juice and applesauce contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Pomegranate juice and applesauce contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Applesauce has more riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both applesauce and pomegranate juice contain significant amounts of thiamin, niacin and Vitamin B6.
| Applesauce | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.026 MG | 0.015 MG |
| Riboflavin | 0.03 MG | 0.015 MG |
| Niacin | 0.084 MG | 0.233 MG |
| Pantothenic acid | 0.041 MG | 0.285 MG |
| Vitamin B6 | 0.027 MG | 0.04 MG |
| Folate | 3 UG | 24 UG |
Pomegranate juice and applesauce contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and applesauce has 4mg of calcium.
Pomegranate juice and applesauce contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and applesauce has 0.23mg of iron.
Pomegranate juice is a great source of potassium and it has 189% more potassium than applesauce - pomegranate juice has 214mg of potassium per 100 grams and applesauce has 74mg of potassium.
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 applesauce and pomegranate juice contain significant amounts of quercetin.
| Applesauce | Pomegranate Juice | |
|---|---|---|
| Quercetin | 2.0 mg | 1.11 mg |
Comparing omega-6 fatty acids, both applesauce and pomegranate juice contain small amounts of linoleic acid.
| Applesauce | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.012 G | 0.05 G |
| Total | 0.012 G | 0.05 G |
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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .
Applesauce 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 | |||