Pomegranate Juice vs. Pine Nut
Nutrition comparison of Pomegranate Juice and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and pine nut:
- Both pomegranate juice and pine nut are high in potassium.
- Pine nut has 72% less sugar than pomegranate juice.
- Pine nut has more thiamin, riboflavin, niacin and Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
- Pomegranate juice has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and pomegranate juice has 92% less calories than pine nut - pomegranate juice has 54 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Pine Nut | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 94% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and pine nut contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 36 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 72% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 90 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than pine nut - pomegranate juice has 0.08g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and pine nut contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and pomegranate juice contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 23 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 418% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and pine nut contain significant amounts of pantothenic acid and folate.
| Pomegranate Juice | Pine Nut | |
|---|---|---|
| Thiamin | 0.015 MG | 0.364 MG |
| Riboflavin | 0.015 MG | 0.227 MG |
| Niacin | 0.233 MG | 4.387 MG |
| Pantothenic acid | 0.285 MG | 0.313 MG |
| Vitamin B6 | 0.04 MG | 0.094 MG |
| Folate | 24 UG | 34 UG |
Minerals
calcium
Pomegranate juice and pine nut contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 54 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pomegranate juice and pine nut are high in potassium. Pine nut has 179% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Pine Nut | |
|---|---|---|
| linoleic acid | 0.05 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.05 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Pomegranate Juice g
()
|
Daily Values (%) |
Pine Nut 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 pine nut contain more calories in 100 grams?Pine nut is high in calories and pomegranate juice has 90% less calories than pine nut - pomegranate juice has 54 calories in 100g and pine nut has 673 calories.
Does pomegranate juice or pine nut have more carbohydrates?
By weight, pomegranate juice and pine nut contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does pomegranate juice or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 54 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pomegranate juice or pine nut contain more potassium?
Both pomegranate juice and pine nut are high in potassium. Pine nut has 180% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and pine nut has 597mg of potassium.