Brown Rice vs. Pomegranate Juice
Nutrition comparison of Cooked Brown Rice and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pomegranate juice:
- Brown rice has 51.7 times less sugar than pomegranate juice.
- Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate.
- Brown rice has signficantly more dietary fiber than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and pomegranate juice has 56% less calories than brown rice - pomegranate juice has 54 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Brown rice has a macronutrient ratio of 9:84:7 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pomegranate Juice | |
|---|---|---|
| Protein | 9% | 1% |
| Carbohydrates | 84% | 94% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 49% less carbohydrates than brown rice - pomegranate juice has 13.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 51.7 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 17 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both pomegranate juice and brown rice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and brown rice contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Pomegranate juice and brown rice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Pomegranate juice and brown rice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate. Both brown rice and pomegranate juice contain significant amounts of pantothenic acid.
| Brown Rice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.178 MG | 0.015 MG |
| Riboflavin | 0.069 MG | 0.015 MG |
| Niacin | 2.561 MG | 0.233 MG |
| Pantothenic acid | 0.38 MG | 0.285 MG |
| Vitamin B6 | 0.123 MG | 0.04 MG |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Pomegranate juice has 267% more calcium than brown rice - pomegranate juice has 11mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Brown rice has 460% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 149% more potassium than brown rice - pomegranate juice has 214mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than pomegranate juice per 100 grams.
| Brown Rice | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.05 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and pomegranate juice has 60% less calories than brown rice - pomegranate juice has 54 calories in 100g and brown rice has 123 calories.
Does pomegranate juice or brown rice have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than brown rice - pomegranate juice has 13.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.