Orange vs. Pomegranate Juice
Nutrition comparison of Orange and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pomegranate juice:
- Orange has more thiamin and riboflavin.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and orange contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in protein and similar to pomegranate juice for carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pomegranate Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and orange contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 23 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Pomegranate juice and orange contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Pomegranate juice and orange contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both pomegranate juice and orange are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 449 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than pomegranate juice - orange has 11ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and orange contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than orange - pomegranate juice has 10.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and riboflavin. Both orange and pomegranate juice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.1 MG | 0.015 MG |
| Riboflavin | 0.04 MG | 0.015 MG |
| Niacin | 0.4 MG | 0.233 MG |
| Pantothenic acid | 0.25 MG | 0.285 MG |
| Vitamin B6 | 0.051 MG | 0.04 MG |
| Folate | 17 UG | 24 UG |
Minerals
calcium
Orange is a great source of calcium and it has 291% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Pomegranate juice and orange contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 27% more potassium than orange - pomegranate juice has 214mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange and pomegranate juice contain small amounts of linoleic acid.
| Orange | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.031 G | 0.05 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Pomegranate Juice (Pomegranate juice, bottled) .
Orange 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 orange contain more calories in 100 grams?Pomegranate juice and orange contain similar amounts of calories - pomegranate juice has 54 calories in 100g and orange has 46 calories.
Does pomegranate juice or orange have more carbohydrates?
By weight, pomegranate juice and orange contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.