Lemon juice vs. Pomegranate Juice
Nutrition comparison of Lemon 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
lemon juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and pomegranate juice:
- Lemon juice has 4 times less sugar than pomegranate juice.
- Lemon juice has 59% less calories than pomegranate juice.
- Lemon juice is an excellent source of Vitamin C.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Lemon juice (Lemon juice, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice has 59% less calories than pomegranate juice - lemon juice has 22 calories per 100 grams and pomegranate juice has 54 calories.
For macronutrient ratios, lemon juice is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Lemon juice has a macronutrient ratio of 5:88:7 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon juice | Pomegranate Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 88% | 94% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice has 47% less carbohydrates than pomegranate juice - lemon juice has 6.9g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
dietary fiber
Lemon juice and pomegranate juice contain similar amounts of dietary fiber - lemon juice has 0.3g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
Lemon juice has 4 times less sugar than pomegranate juice - lemon juice has 2.5g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
Lemon juice and pomegranate juice contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both lemon juice and pomegranate juice are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has 386 times more Vitamin C than pomegranate juice - lemon juice has 38.7mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.
Vitamin A
Lemon juice and pomegranate juice contain similar amounts of Vitamin A - lemon juice has 1.8ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Lemon juice and pomegranate juice contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than lemon juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Both lemon juice and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lemon juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.024 MG | 0.015 MG |
| Riboflavin | 0.015 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.233 MG |
| Pantothenic acid | 0.131 MG | 0.285 MG |
| Vitamin B6 | 0.046 MG | 0.04 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Lemon juice and pomegranate juice contain similar amounts of calcium - lemon juice has 6mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
Lemon juice and pomegranate juice contain similar amounts of iron - lemon juice has 0.08mg of iron per 100 grams and pomegranate juice has 0.1mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 108% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and pomegranate juice has 214mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both lemon juice and pomegranate juice contain small amounts of linoleic acid.
| Lemon juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.012 G | 0.05 G |
| Total | 0.012 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: Lemon juice (Lemon juice, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Lemon 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 lemon juice or pomegranate juice contain more calories in 100 grams?Lemon juice has 60% less calories than pomegranate juice - lemon juice has 22 calories in 100g and pomegranate juice has 54 calories.
Does lemon juice or pomegranate juice have more carbohydrates?
By weight, lemon juice has 50% fewer carbohydrates than pomegranate juice - lemon juice has 6.9g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates.