Pomegranate Juice vs. Sesame Seeds
Nutrition comparison of Pomegranate Juice and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and sesame seeds:
- Both pomegranate juice and sesame seeds are high in potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and pomegranate juice has 90% less calories than sesame seed - pomegranate juice has 54 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Sesame Seeds | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 94% | 17% |
| Fat | 5% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 49% less carbohydrates than sesame seed - pomegranate juice has 13.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 139 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 112 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and pomegranate juice has 99% less saturated fat than sesame seed - pomegranate juice has 0.08g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and sesame seeds contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and pomegranate juice contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than sesame seed - pomegranate juice has 0.38mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than sesame seed - pomegranate juice has 10.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
| Pomegranate Juice | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.015 MG | 0.803 MG |
| Riboflavin | 0.015 MG | 0.251 MG |
| Niacin | 0.233 MG | 4.581 MG |
| Pantothenic acid | 0.285 MG | 0.051 MG |
| Vitamin B6 | 0.04 MG | 0.802 MG |
| Folate | 24 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 88 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 146 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both pomegranate juice and sesame seeds are high in potassium. Sesame seed has 122% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 20.654 G |
| Total | 0.05 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Pomegranate Juice g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
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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 sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and pomegranate juice has 90% less calories than sesame seed - pomegranate juice has 54 calories in 100g and sesame seed has 565 calories.
Does pomegranate juice or sesame seeds have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than sesame seed - pomegranate juice has 13.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does pomegranate juice or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does pomegranate juice or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 146 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does pomegranate juice or sesame seeds contain more potassium?
Both pomegranate juice and sesame seeds are high in potassium. Sesame seed has 120% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and sesame seed has 475mg of potassium.