Pomegranate Juice vs. Red Bell Pepper

Nutrition comparison of Pomegranate Juice and Red Bell Pepper

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pomegranate juice versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pomegranate juice and red bell pepper:

  • Both pomegranate juice and red bell pepper are high in potassium.
  • Red bell pepper has 52% less calories than pomegranate juice.
  • Red bell pepper has 54% less carbohydrates than pomegranate juice.
  • Red bell pepper has 67% less sugar than pomegranate juice.
  • Red bell pepper has more thiamin, riboflavin, niacin and Vitamin B6.
  • Red bell pepper is a great source of dietary fiber.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of pomegranate juice and red bell pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of Pomegranate Juice src
Image of Red Bell Pepper src

Calories and Carbs

calories

Red bell pepper has 52% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Red Bell Pepper
Protein 1% 13%
Carbohydrates 94% 79%
Fat 5% 8%
Alcohol ~ ~

carbohydrates

Red bell pepper has 54% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 20 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Red bell pepper has 67% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Pomegranate juice and red bell pepper contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both pomegranate juice and red bell pepper are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has 1276 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - red bell pepper has 157ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and red bell pepper contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Pomegranate juice and red bell pepper contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and red bell pepper contain significant amounts of pantothenic acid and folate.

Pomegranate Juice Red Bell Pepper
Thiamin 0.015 MG 0.054 MG
Riboflavin 0.015 MG 0.085 MG
Niacin 0.233 MG 0.979 MG
Pantothenic acid 0.285 MG 0.317 MG
Vitamin B6 0.04 MG 0.291 MG
Folate 24 UG 46 UG

Minerals

calcium

Pomegranate juice and red bell pepper contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Pomegranate juice and red bell pepper contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both pomegranate juice and red bell pepper are high in potassium. Pomegranate juice is very similar to red bell pepper for potassium - pomegranate juice has 214mg of potassium per 100 grams and red bell pepper has 211mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, pomegranate juice has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than pomegranate juice per 100 grams.

Pomegranate Juice Red Bell Pepper
Quercetin 1.11 mg 0.23 mg
luteolin ~ 0.61 mg
kaempferol ~ 0.02 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and red bell pepper contain significant amounts of linoleic acid.

Pomegranate Juice Red Bell Pepper
linoleic acid 0.05 G 0.1 G
Total 0.05 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

Pomegranate Juice g

()
Daily Values (%)

Red Bell Pepper g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pomegranate juice or red bell pepper contain more calories in 100 grams?
Red bell pepper has 50% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and red bell pepper has 26 calories.

Does pomegranate juice or red bell pepper have more carbohydrates?
By weight, red bell pepper has 50% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.

Does pomegranate juice or red bell pepper contain more potassium?
Both pomegranate juice and red bell pepper are high in potassium. Pomegranate juice is very similar to red bell pepper for potassium - pomegranate juice has 214mg of potassium in 100 grams and red bell pepper has 211mg of potassium.