Whole Wheat Bread vs. Pomegranate Juice
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pomegranate juice:
- Both pomegranate juice and whole wheat bread are high in potassium.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and pomegranate juice has 80% less calories than whole wheat bread - pomegranate juice has 54 calories per 100 grams and whole wheat bread has 265 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to pomegranate juice per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pomegranate Juice | |
|---|---|---|
| Protein | 20% | 1% |
| Carbohydrates | 66% | 94% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pomegranate juice has 70% less carbohydrates than whole wheat bread - pomegranate juice has 13.1g of total carbs per 100 grams and whole wheat bread has 43.3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 73 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and whole wheat bread has 7.4g of dietary fiber.
sugar
Whole wheat bread has 49% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and whole wheat bread has 6.4g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 88 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
Both pomegranate juice and whole wheat bread are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and whole wheat bread contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.
Vitamin E
Pomegranate juice and whole wheat bread contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.
Vitamin K
Pomegranate juice and whole wheat bread contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and whole wheat bread has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and pomegranate juice contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.015 MG |
| Riboflavin | 0.131 MG | 0.015 MG |
| Niacin | 4.042 MG | 0.233 MG |
| Pantothenic acid | 0.336 MG | 0.285 MG |
| Vitamin B6 | 0.263 MG | 0.04 MG |
| Folate | 75 UG | 24 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 836% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 24 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Both pomegranate juice and whole wheat bread are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium per 100 grams and whole wheat bread has 230mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pomegranate juice per 100 grams.
| Whole Wheat Bread | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.05 G |
| Total | 1.669 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 Whole Wheat Bread or Pomegranate Juice .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pomegranate Juice (Pomegranate juice, bottled) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pomegranate Juice g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or whole wheat bread contain more calories in 100 grams?Whole wheat bread is high in calories and pomegranate juice has 80% less calories than whole wheat bread - pomegranate juice has 54 calories in 100g and whole wheat bread has 265 calories.
Does pomegranate juice or whole wheat bread have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pomegranate juice has 70% fewer carbohydrates than whole wheat bread - pomegranate juice has 13.1g of carbs for 100g and whole wheat bread has 43.3g of carbohydrates.
Does pomegranate juice or whole wheat bread contain more calcium?
Whole wheat bread is a rich source of calcium and it has 840% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.
Does pomegranate juice or whole wheat bread contain more potassium?
Both pomegranate juice and whole wheat bread are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and whole wheat bread has 230mg of potassium.