Pomegranate Juice vs. Green Bean
Nutrition comparison of Pomegranate Juice and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and green bean:
- Both pomegranate juice and green bean are high in potassium.
- Green bean has 74% less sugar than pomegranate juice.
- Green bean has more thiamin, riboflavin, niacin and Vitamin B6.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 43% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to green bean for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Green Bean | |
|---|---|---|
| Protein | 1% | 20% |
| Carbohydrates | 94% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 47% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 26 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Green bean has 74% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Green bean has 11 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both pomegranate juice and green bean are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 121 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than pomegranate juice - green bean has 35ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and green bean contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 313% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and green bean contain significant amounts of pantothenic acid and folate.
| Pomegranate Juice | Green Bean | |
|---|---|---|
| Thiamin | 0.015 MG | 0.082 MG |
| Riboflavin | 0.015 MG | 0.104 MG |
| Niacin | 0.233 MG | 0.734 MG |
| Pantothenic acid | 0.285 MG | 0.225 MG |
| Vitamin B6 | 0.04 MG | 0.141 MG |
| Folate | 24 UG | 33 UG |
Minerals
calcium
Green bean has 236% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 930% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both pomegranate juice and green bean are high in potassium. Pomegranate juice is very similar to green bean for potassium - pomegranate juice has 214mg of potassium per 100 grams and green bean has 211mg 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,
| Pomegranate Juice | Green Bean | |
|---|---|---|
| Quercetin | 1.11 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and green bean contain small amounts of linoleic acid.
| Pomegranate Juice | Green Bean | |
|---|---|---|
| linoleic acid | 0.05 G | 0.044 G |
| Total | 0.05 G | 0.044 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: Pomegranate Juice (Pomegranate juice, bottled) and Green Bean (Beans, snap, green, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Green Bean 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 green bean contain more calories in 100 grams?Green bean has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and green bean has 31 calories.
Does pomegranate juice or green bean have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does pomegranate juice or green bean contain more potassium?
Both pomegranate juice and green bean are high in potassium. Pomegranate juice is very similar to green bean for potassium - pomegranate juice has 214mg of potassium in 100 grams and green bean has 211mg of potassium.