Pomegranate Juice vs. Brown Sugar
Nutrition comparison of Pomegranate Juice and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and brown sugar:
- Brown sugar is an excellent source of calcium.
- Pomegranate juice has more thiamin, riboflavin and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown sugar is high in calories and pomegranate juice has 86% less calories than brown sugar - pomegranate juice has 54 calories per 100 grams and brown sugar has 380 calories.
For macronutrient ratios, pomegranate juice is lighter in carbs, heavier in fat and similar to brown sugar for protein. Pomegranate juice has a macronutrient ratio of 1:94:5 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Brown Sugar | |
|---|---|---|
| Protein | 1% | ~ |
| Carbohydrates | 94% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and pomegranate juice has 87% less carbohydrates than brown sugar - pomegranate juice has 13.1g of total carbs per 100 grams and brown sugar has 98.1g of carbohydrates.
dietary fiber
Pomegranate juice and brown sugar contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and pomegranate juice has 87% less sugar than brown sugar - pomegranate juice has 12.7g of sugar per 100 grams and brown sugar has 97g of sugar.
Protein
protein
Pomegranate juice and brown sugar contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and brown sugar has 0.12g of protein.
Fat
saturated fat
Both pomegranate juice and brown sugar are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and brown sugar contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than brown sugar - pomegranate juice has 0.38mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than brown sugar - pomegranate juice has 10.4ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Pomegranate juice has more thiamin, riboflavin and folate. Both pomegranate juice and brown sugar contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pomegranate Juice | Brown Sugar | |
|---|---|---|
| Thiamin | 0.015 MG | ~ |
| Riboflavin | 0.015 MG | ~ |
| Niacin | 0.233 MG | 0.11 MG |
| Pantothenic acid | 0.285 MG | 0.132 MG |
| Vitamin B6 | 0.04 MG | 0.041 MG |
| Folate | 24 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 655% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and brown sugar has 83mg of calcium.
iron
Brown sugar has 610% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and brown sugar has 0.71mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 61% more potassium than brown sugar - pomegranate juice has 214mg of potassium per 100 grams and brown sugar has 133mg of potassium.
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 Brown Sugar (Sugar, brown) .
Pomegranate Juice g
()
|
Daily Values (%) |
Brown Sugar 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 sugar contain more calories in 100 grams?Brown sugar is high in calories and pomegranate juice has 90% less calories than brown sugar - pomegranate juice has 54 calories in 100g and brown sugar has 380 calories.
Does pomegranate juice or brown sugar have more carbohydrates?
By weight, brown sugar is high in carbohydrates and pomegranate juice has 90% fewer carbohydrates than brown sugar - pomegranate juice has 13.1g of carbs for 100g and brown sugar has 98.1g of carbohydrates.
Does pomegranate juice or brown sugar contain more calcium?
Brown sugar is a rich source of calcium and it has 660% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and brown sugar has 83mg of calcium.