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.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Spinach | |
|---|---|---|
| Protein | 1% | 39% |
| Carbohydrates | 94% | 49% |
| Fat | 5% | 12% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pomegranate Juice or Spinach .
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Spinach (Spinach, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 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.