Cheese vs. Pomegranate Juice
Nutrition comparison of Cheese and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and pomegranate juice:
- Cheese has 100 times less carbohydrates than pomegranate juice.
- Cheese has more riboflavin and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and pomegranate juice has 86% less calories than cheese - pomegranate juice has 54 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to pomegranate juice per calorie. Cheese has a macronutrient ratio of 25:0:75 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Pomegranate Juice | |
|---|---|---|
| Protein | 25% | 1% |
| Carbohydrates | ~ | 94% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 100 times less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Pomegranate juice and cheese contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 155 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and pomegranate juice has 100% less saturated fat than cheese - pomegranate juice has 0.08g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Pomegranate juice has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and cheese contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - cheese has 174ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than pomegranate juice - cheese has 21iu of Vitamin D per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and cheese contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Pomegranate juice and cheese contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin and Vitamin B12. Both cheese and pomegranate juice contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.023 MG | 0.015 MG |
| Riboflavin | 0.318 MG | 0.015 MG |
| Niacin | 0.114 MG | 0.233 MG |
| Pantothenic acid | 0.249 MG | 0.285 MG |
| Vitamin B6 | 0.061 MG | 0.04 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 58 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 490% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 152% more potassium than cheese - pomegranate juice has 214mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than pomegranate juice per 100 grams.
| Cheese | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.532 G | 0.05 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Pomegranate Juice (Pomegranate juice, bottled) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and pomegranate juice has 90% less calories than cheese - pomegranate juice has 54 calories in 100g and cheese has 384 calories.
Does pomegranate juice or cheese have more carbohydrates?
By weight, cheese has 100 times fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does pomegranate juice or cheese contain more calcium?
Cheese is a rich source of calcium and it has 58 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and cheese has 659mg of calcium.