Pomegranate Juice vs. Broccoli
Nutrition comparison of Pomegranate Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and broccoli:
- Both pomegranate juice and broccoli are high in potassium.
- Broccoli has 6.4 times less sugar than pomegranate juice.
- Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 37% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Broccoli | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 94% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 49% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 25 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 6.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 17 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both pomegranate juice and broccoli are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than pomegranate juice - broccoli has 31ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and broccoli contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 877% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and broccoli contain significant amounts of pantothenic acid.
| Pomegranate Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.015 MG | 0.071 MG |
| Riboflavin | 0.015 MG | 0.117 MG |
| Niacin | 0.233 MG | 0.639 MG |
| Pantothenic acid | 0.285 MG | 0.573 MG |
| Vitamin B6 | 0.04 MG | 0.175 MG |
| Folate | 24 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 630% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pomegranate juice and broccoli are high in potassium. Broccoli has 48% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and broccoli has 316mg 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,
| Pomegranate Juice | Broccoli | |
|---|---|---|
| Quercetin | 1.11 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and broccoli contain small amounts of linoleic acid.
| Pomegranate Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.05 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.05 G | 0.055 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: Pomegranate Juice (Pomegranate juice, bottled) and Broccoli (Broccoli, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and broccoli has 34 calories.
Does pomegranate juice or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pomegranate juice or broccoli contain more potassium?
Both pomegranate juice and broccoli are high in potassium. Broccoli has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and broccoli has 316mg of potassium.