Pomegranate Juice vs. Garlic
Nutrition comparison of Pomegranate Juice and Garlic
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:
- Both pomegranate juice and garlic are high in potassium.
- Garlic has 11.6 times less sugar than pomegranate juice.
- Garlic has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate.
- Garlic has signficantly more iron than pomegranate juice.
- Garlic has signficantly more protein than pomegranate juice.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Antioxidants and Phytonutrients
flavonoids
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 |
Omega-3 and Omega-6
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pomegranate Juice or Garlic .
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 % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or garlic contain more calories in 100 grams?Garlic is high in calories and pomegranate juice has 60% less calories than garlic - pomegranate juice has 54 calories in 100g and garlic has 149 calories.
Does pomegranate juice or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and pomegranate juice has 60% fewer carbohydrates than garlic - pomegranate juice has 13.1g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does pomegranate juice or garlic contain more calcium?
Garlic is a rich source of calcium and it has 15 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and garlic has 181mg of calcium.
Does pomegranate juice or garlic contain more potassium?
Both pomegranate juice and garlic are high in potassium. Garlic has 90% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and garlic has 401mg of potassium.