Passion Fruit Juice vs. Pomegranate Juice
Nutrition comparison of Passion Fruit 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
passion fruit juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit juice and pomegranate juice:
- Both pomegranate juice and passion fruit juice are high in potassium.
- Passion fruit juice is an excellent source of Vitamin C.
- Pomegranate juice has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin and niacin.
USDA sources for nutritional information: Passion Fruit Juice (Passion fruit juice, 100%) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and passion fruit juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, passion fruit juice is lighter in fat and similar to pomegranate juice for protein and carbs. Passion fruit juice has a macronutrient ratio of 3:97:1 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 97% | 94% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and passion fruit juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
The carbs in pomegranate juice and passion fruit juice are both made of 99% sugar and 1% dietary fiber.
dietary fiber
Pomegranate juice and passion fruit juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Pomegranate juice and passion fruit juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Pomegranate juice and passion fruit juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both pomegranate juice and passion fruit juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Passion fruit juice is an excellent source of Vitamin C and it has 297 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Passion fruit juice has more Vitamin A than pomegranate juice - passion fruit juice has 36ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and passion fruit juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Pomegranate juice and passion fruit juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Pomegranate juice has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin and niacin. Both passion fruit juice and pomegranate juice contain significant amounts of Vitamin B6.
| Passion Fruit Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | ~ | 0.015 MG |
| Riboflavin | 0.131 MG | 0.015 MG |
| Niacin | 1.46 MG | 0.233 MG |
| Pantothenic acid | ~ | 0.285 MG |
| Vitamin B6 | 0.05 MG | 0.04 MG |
| Folate | 7 UG | 24 UG |
Minerals
calcium
Pomegranate juice and passion fruit juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Pomegranate juice and passion fruit juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Both pomegranate juice and passion fruit juice are high in potassium. Passion fruit juice has 30% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and passion fruit juice has 278mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both passion fruit juice and pomegranate juice contain small amounts of linoleic acid.
| Passion Fruit Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 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: Passion Fruit Juice (Passion fruit juice, 100%) and Pomegranate Juice (Pomegranate juice, bottled) .
Passion Fruit 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 pomegranate juice or passion fruit juice contain more calories in 100 grams?Pomegranate juice and passion fruit juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and passion fruit juice has 51 calories.
Does pomegranate juice or passion fruit juice have more carbohydrates?
By weight, pomegranate juice and passion fruit juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates. the carbs in pomegranate juice and passion fruit juice are both made of 100% sugar and 0% dietary fiber.
Does pomegranate juice or passion fruit juice contain more potassium?
Both pomegranate juice and passion fruit juice are high in potassium. Passion fruit juice has 30% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and passion fruit juice has 278mg of potassium.