White Bread vs. Pomegranate Juice
Nutrition comparison of White Bread and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pomegranate juice:
- Pomegranate juice is a great source of potassium.
- White bread has 60% less sugar than pomegranate juice.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and pomegranate juice has 77% less calories than white bread - white bread has 238 calories per 100 grams and pomegranate juice has 54 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. White bread has a macronutrient ratio of 18:74:8 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pomegranate Juice | |
|---|---|---|
| Protein | 18% | 1% |
| Carbohydrates | 74% | 94% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pomegranate juice has 70% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 91 times more dietary fiber than pomegranate juice - white bread has 9.2g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
White bread has 60% less sugar than pomegranate juice - white bread has 5g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
White bread is a great source of protein and it has 70 times more protein than pomegranate juice - white bread has 10.7g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both white bread and pomegranate juice are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
trans fat
Both white bread and pomegranate juice are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and white bread contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and pomegranate juice contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
White bread and pomegranate juice contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
White bread and pomegranate juice contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and pomegranate juice contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.51 MG | 0.015 MG |
| Riboflavin | 0.255 MG | 0.015 MG |
| Niacin | 4.455 MG | 0.233 MG |
| Pantothenic acid | 0.455 MG | 0.285 MG |
| Vitamin B6 | 0.08 MG | 0.04 MG |
| Folate | 127 UG | 24 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 61 times more calcium than pomegranate juice - white bread has 684mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
White bread is an excellent source of iron and it has 47 times more iron than pomegranate juice - white bread has 4.9mg of iron per 100 grams and pomegranate juice has 0.1mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 69% more potassium than white bread - white bread has 127mg of potassium per 100 grams and pomegranate juice has 214mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than pomegranate juice per 100 grams.
| White Bread | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.05 G |
| Total | 0.881 G | 0.05 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: White Bread (Bread, white wheat) and Pomegranate Juice (Pomegranate juice, bottled) .
White Bread g
()
|
Daily Values (%) |
Pomegranate Juice 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 white bread or pomegranate juice contain more calories in 100 grams?White bread is high in calories and pomegranate juice has 80% less calories than white bread - white bread has 238 calories in 100g and pomegranate juice has 54 calories.
Does white bread or pomegranate juice have more carbohydrates?
By weight, white bread is high in carbohydrates and pomegranate juice has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates.
Does white bread or pomegranate juice contain more calcium?
White bread is a rich source of calcium and it has 61 times more calcium than pomegranate juice - white bread has 684mg of calcium in 100 grams and pomegranate juice has 11mg of calcium.
Does white bread or pomegranate juice contain more iron?
White bread is an abundant source of iron and it has 47 times more iron than pomegranate juice - white bread has 4.9mg of iron in 100 grams and pomegranate juice has 0.1mg of iron.