White Rice vs. Pomegranate Juice
Nutrition comparison of Cooked White Rice and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pomegranate juice:
- Pomegranate juice has 54% less carbohydrates than white rice.
- Pomegranate juice is a great source of potassium.
- White rice has more thiamin, niacin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and pomegranate juice has 58% less calories than white rice - pomegranate juice has 54 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in fat and similar to pomegranate juice for carbs. White rice has a macronutrient ratio of 8:91:1 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pomegranate Juice | |
|---|---|---|
| Protein | 8% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 54% less carbohydrates than white rice - pomegranate juice has 13.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Pomegranate juice and white rice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 14 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both pomegranate juice and white rice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and white rice contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than white rice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than white rice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate. Both white rice and pomegranate juice contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Rice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.167 MG | 0.015 MG |
| Riboflavin | 0.016 MG | 0.015 MG |
| Niacin | 1.835 MG | 0.233 MG |
| Pantothenic acid | 0.411 MG | 0.285 MG |
| Vitamin B6 | 0.05 MG | 0.04 MG |
| Folate | 58 UG | 24 UG |
Minerals
calcium
Pomegranate juice has 267% more calcium than white rice - pomegranate juice has 11mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 13 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 638% more potassium than white rice - pomegranate juice has 214mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both white rice and pomegranate juice contain small amounts of linoleic acid.
| White Rice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.05 G |
| Total | 0.046 G | 0.05 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 White Rice or Pomegranate Juice .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Pomegranate Juice (Pomegranate juice, bottled) .
Cooked White Rice 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 pomegranate juice or white rice contain more calories in 100 grams?White rice is high in calories and pomegranate juice has 60% less calories than white rice - pomegranate juice has 54 calories in 100g and white rice has 130 calories.
Does pomegranate juice or white rice have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than white rice - pomegranate juice has 13.1g of carbs for 100g and white rice has 28.6g of carbohydrates.