Cranberry Juice vs. Pomegranate Juice
Nutrition comparison of Cranberry Juice and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and pomegranate juice:
- Cranberry juice has signficantly more Vitamin C than pomegranate juice.
- Pomegranate juice has more pantothenic acid and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and cranberry juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, cranberry juice is similar to pomegranate juice for protein, carbs and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and cranberry juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
The carbs in pomegranate juice and cranberry juice are both made of 99% sugar and 1% dietary fiber.
dietary fiber
Pomegranate juice and cranberry juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Pomegranate juice and cranberry juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Pomegranate juice and cranberry juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both pomegranate juice and cranberry juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Cranberry juice and pomegranate juice contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and cranberry juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Pomegranate juice and cranberry juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.
The B Vitamins
Pomegranate juice has more pantothenic acid and folate. Both cranberry juice and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.009 MG | 0.015 MG |
| Riboflavin | 0.018 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.233 MG |
| Pantothenic acid | ~ | 0.285 MG |
| Vitamin B6 | 0.052 MG | 0.04 MG |
| Folate | 1 UG | 24 UG |
Minerals
calcium
Pomegranate juice and cranberry juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Pomegranate juice and cranberry juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 178% more potassium than cranberry juice - pomegranate juice has 214mg of potassium per 100 grams and cranberry juice has 77mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and pomegranate juice contain small amounts of linoleic acid.
| Cranberry Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.042 G | 0.05 G |
| Total | 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) .
Cranberry Juice 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 cranberry juice contain more calories in 100 grams?Pomegranate juice and cranberry juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and cranberry juice has 46 calories.
Does pomegranate juice or cranberry juice have more carbohydrates?
By weight, pomegranate juice and cranberry juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and cranberry juice has 12.2g of carbohydrates. the carbs in pomegranate juice and cranberry juice are both made of 100% sugar and 0% dietary fiber.