Mango Juice vs. Pomegranate Juice
Nutrition comparison of Mango 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
mango juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and pomegranate juice:
- Mango juice is a great source of Vitamin C.
- Pomegranate juice has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and pomegranate juice contain similar amounts of calories - mango juice has 51 calories per 100 grams and pomegranate juice has 54 calories.
For macronutrient ratios, mango juice is heavier in carbs, lighter in fat and similar to pomegranate juice for protein. Mango juice has a macronutrient ratio of 1:98:1 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 1% | 1% |
| Carbohydrates | 98% | 94% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and pomegranate juice contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in pomegranate juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Mango juice and pomegranate juice contain similar amounts of dietary fiber - mango juice has 0.3g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
Mango juice and pomegranate juice contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
Mango juice and pomegranate juice contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both mango juice and pomegranate juice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 151 times more Vitamin C than pomegranate juice - mango juice has 15.2mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than pomegranate juice - mango juice has 35ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Mango juice and pomegranate juice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
Mango juice and pomegranate juice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.
The B Vitamins
Pomegranate juice has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both mango juice and pomegranate juice contain significant amounts of niacin.
| Mango Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.003 MG | 0.015 MG |
| Riboflavin | 0.003 MG | 0.015 MG |
| Niacin | 0.08 MG | 0.233 MG |
| Pantothenic acid | 0.07 MG | 0.285 MG |
| Vitamin B6 | 0.015 MG | 0.04 MG |
| Folate | 7 UG | 24 UG |
Minerals
calcium
Mango juice and pomegranate juice contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
Mango juice and pomegranate juice contain similar amounts of iron - mango juice has 0.36mg 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 792% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and pomegranate juice has 214mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango juice and pomegranate juice contain small amounts of linoleic acid.
| Mango Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.003 G | 0.05 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Pomegranate Juice (Pomegranate juice, bottled) .
Mango 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 mango juice or pomegranate juice contain more calories in 100 grams?Mango juice and pomegranate juice contain similar amounts of calories - mango juice has 51 calories in 100g and pomegranate juice has 54 calories.
Does mango juice or pomegranate juice have more carbohydrates?
By weight, mango juice and pomegranate juice contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in pomegranate juice comprise of 100% sugar and 0% dietary fiber.