Pomegranate Juice vs. Spinach

Nutrition comparison of Pomegranate Juice and Spinach


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

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

For a quick recap of significant nutrients and differences in pomegranate juice and spinach:

  • Both pomegranate juice and spinach are high in potassium.
  • Spinach has 29.1 times less sugar than pomegranate juice.
  • Spinach has 57% less calories than pomegranate juice.
  • Spinach has 72% less carbohydrates than pomegranate juice.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of pomegranate juice and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Spinach src

Calories and Carbs

calories

Spinach has 57% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and spinach has 23 calories.

Pomegranate Juice Spinach
Protein 1% 40%
Carbohydrates 94% 49%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Spinach has 72% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 21 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Spinach has 29.1 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

Spinach has 18 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - spinach has 469ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Spinach has 434% more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 45 times more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.

Pomegranate Juice Spinach
Thiamin 0.015 MG 0.078 MG
Riboflavin 0.015 MG 0.189 MG
Niacin 0.233 MG 0.724 MG
Pantothenic acid 0.285 MG 0.065 MG
Vitamin B6 0.04 MG 0.195 MG
Folate 24 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 800% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Spinach is a great source of iron and it has 26 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both pomegranate juice and spinach are high in potassium. Spinach has 161% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and spinach has 558mg 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 Spinach
Quercetin 1.11 mg 3.97 mg
luteolin ~ 0.74 mg
kaempferol ~ 6.38 mg
myricetin ~ 0.35 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and spinach contain small amounts of linoleic acid.

Pomegranate Juice Spinach
linoleic acid 0.05 G 0.026 G
Total 0.05 G 0.026 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 Spinach (Spinach, raw) .

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FAQ

Does pomegranate juice or spinach contain more calories in 100 grams?
Spinach has 60% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and spinach has 23 calories.

Is pomegranate juice or spinach better for protein?
Spinach has 18 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and spinach has 2.9g of protein.

Does pomegranate juice or spinach have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does pomegranate juice or spinach contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and spinach has 99mg of calcium.

Does pomegranate juice or spinach contain more potassium?
Both pomegranate juice and spinach are high in potassium. Spinach has 160% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and spinach has 558mg of potassium.