Pomegranate Juice vs. Raisins
Nutrition comparison of Pomegranate Juice and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and raisins:
- Both pomegranate juice and raisins are high in potassium.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and pomegranate juice has 82% less calories than raisin - pomegranate juice has 54 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, pomegranate juice is similar to raisins for protein, carbs and fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Raisins | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 94% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pomegranate juice has 83% less carbohydrates than raisin - pomegranate juice has 13.1g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 67 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 15 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both pomegranate juice and raisins are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Raisin has 53 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin E
Pomegranate juice has more Vitamin E than raisin - pomegranate juice has 0.38mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than raisin - pomegranate juice has 10.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate.
| Pomegranate Juice | Raisins | |
|---|---|---|
| Thiamin | 0.015 MG | 0.112 MG |
| Riboflavin | 0.015 MG | 0.182 MG |
| Niacin | 0.233 MG | 1.114 MG |
| Pantothenic acid | 0.285 MG | 0.045 MG |
| Vitamin B6 | 0.04 MG | 0.188 MG |
| Folate | 24 UG | 3 UG |
Minerals
calcium
Raisin has 155% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 24 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Both pomegranate juice and raisins are high in potassium. Raisin has 286% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Raisins | |
|---|---|---|
| linoleic acid | 0.05 G | 0.122 G |
| Total | 0.05 G | 0.122 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 Raisins (Raisins, seeded) .
Pomegranate Juice g
()
|
Daily Values (%) |
Raisins 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 raisins contain more calories in 100 grams?Raisin is high in calories and pomegranate juice has 80% less calories than raisin - pomegranate juice has 54 calories in 100g and raisin has 296 calories.
Does pomegranate juice or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than raisin - pomegranate juice has 13.1g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does pomegranate juice or raisins contain more potassium?
Both pomegranate juice and raisins are high in potassium. Raisin has 290% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and raisin has 825mg of potassium.