Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pomegranate juice:
Pomegranate juice and blueberry contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and blueberry has 57 calories.
Blueberry | Pomegranate Juice | |
---|---|---|
Protein | 4% | 1% |
Carbohydrates | 91% | 94% |
Fat | 4% | 5% |
Alcohol | ~ | ~ |
Pomegranate juice and blueberry contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
Blueberry is a great source of dietary fiber and it has 23 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
Pomegranate juice and blueberry contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and blueberry has 10g of sugar.
Pomegranate juice and blueberry contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and blueberry has 0.74g of protein.
Both pomegranate juice and blueberry are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Blueberry has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Blueberry and pomegranate juice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Pomegranate juice and blueberry contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Pomegranate juice and blueberry contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
Blueberry has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both blueberry and pomegranate juice contain significant amounts of niacin and Vitamin B6.
Blueberry | Pomegranate Juice | |
---|---|---|
Thiamin | 0.037 MG | 0.015 MG |
Riboflavin | 0.041 MG | 0.015 MG |
Niacin | 0.418 MG | 0.233 MG |
Pantothenic acid | 0.124 MG | 0.285 MG |
Vitamin B6 | 0.052 MG | 0.04 MG |
Folate | 6 UG | 24 UG |
Pomegranate juice and blueberry contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.
Pomegranate juice and blueberry contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and blueberry has 0.28mg of iron.
Pomegranate juice is a great source of potassium and it has 178% more potassium than blueberry - pomegranate juice has 214mg of potassium per 100 grams and blueberry has 77mg 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,
Blueberry | Pomegranate Juice | |
---|---|---|
luteolin | 0.2 mg | ~ |
kaempferol | 1.66 mg | ~ |
myricetin | 1.3 mg | ~ |
Quercetin | 7.67 mg | 1.11 mg |
Comparing omega-6 fatty acids, both blueberry and pomegranate juice contain significant amounts of linoleic acid.
Blueberry | Pomegranate Juice | |
---|---|---|
linoleic acid | 0.088 G | 0.05 G |
Total | 0.088 G | 0.05 G |
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 Blueberry or Pomegranate Juice .
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Blueberry 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 | |||