Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and garlic:
Garlic is high in calories and pomegranate juice has 64% less calories than garlic - pomegranate juice has 54 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to garlic for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pomegranate Juice | Garlic | |
---|---|---|
Protein | 1% | 16% |
Carbohydrates | 94% | 82% |
Fat | 5% | 3% |
Alcohol | ~ | ~ |
Garlic is high in carbohydrates and pomegranate juice has 60% less carbohydrates than garlic - pomegranate juice has 13.1g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
Garlic is a great source of dietary fiber and it has 20 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
Garlic has 11.6 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and garlic has 1g of sugar.
Garlic has signficantly more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and garlic has 6.4g of protein.
Both pomegranate juice and garlic are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Garlic is an excellent source of Vitamin C and it has 311 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Garlic and pomegranate juice contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Pomegranate juice and garlic contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Pomegranate juice and garlic contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
Garlic has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate. Both pomegranate juice and garlic contain significant amounts of pantothenic acid.
Pomegranate Juice | Garlic | |
---|---|---|
Thiamin | 0.015 MG | 0.2 MG |
Riboflavin | 0.015 MG | 0.11 MG |
Niacin | 0.233 MG | 0.7 MG |
Pantothenic acid | 0.285 MG | 0.596 MG |
Vitamin B6 | 0.04 MG | 1.235 MG |
Folate | 24 UG | 3 UG |
Garlic is an excellent source of calcium and it has 15 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and garlic has 181mg of calcium.
Garlic has signficantly more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and garlic has 1.7mg of iron.
Both pomegranate juice and garlic are high in potassium. Garlic has 87% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and garlic has 401mg of potassium.
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, both pomegranate juice and garlic contain significant amounts of quercetin.
Pomegranate Juice | Garlic | |
---|---|---|
Quercetin | 1.11 mg | 1.74 mg |
kaempferol | ~ | 0.26 mg |
myricetin | ~ | 1.61 mg |
Comparing omega-6 fatty acids, garlic has more linoleic acid than pomegranate juice per 100 grams.
Pomegranate Juice | Garlic | |
---|---|---|
linoleic acid | 0.05 G | 0.229 G |
Total | 0.05 G | 0.229 G |
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 Garlic (Garlic, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Garlic 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 | |||