Pomegranate Juice vs. Russet Potato
Nutrition comparison of Pomegranate Juice and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and russet potato:
- Both pomegranate juice and russet potato are high in potassium.
- Russet potato has 19.4 times less sugar than pomegranate juice.
- Russet potato has more thiamin, riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 32% less calories than russet potato - pomegranate juice has 54 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and heavier in fat compared to russet potato per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Russet Potato | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 94% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and russet potato contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Russet potato has 12 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 19.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 13 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both pomegranate juice and russet potato are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 56 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and pomegranate juice contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and russet potato contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Pomegranate juice and russet potato contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin and Vitamin B6. Both pomegranate juice and russet potato contain significant amounts of pantothenic acid and folate.
| Pomegranate Juice | Russet Potato | |
|---|---|---|
| Thiamin | 0.015 MG | 0.082 MG |
| Riboflavin | 0.015 MG | 0.033 MG |
| Niacin | 0.233 MG | 1.035 MG |
| Pantothenic acid | 0.285 MG | 0.301 MG |
| Vitamin B6 | 0.04 MG | 0.345 MG |
| Folate | 24 UG | 14 UG |
Minerals
calcium
Pomegranate juice and russet potato contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 760% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both pomegranate juice and russet potato are high in potassium. Russet potato has 95% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and russet potato contain small amounts of linoleic acid.
| Pomegranate Juice | Russet Potato | |
|---|---|---|
| linoleic acid | 0.05 G | 0.032 G |
| Total | 0.05 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pomegranate Juice g
()
|
Daily Values (%) |
Russet Potato 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 % |
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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 % |
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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 russet potato contain more calories in 100 grams?Pomegranate juice has 30% less calories than russet potato - pomegranate juice has 54 calories in 100g and russet potato has 79 calories.
Does pomegranate juice or russet potato have more carbohydrates?
By weight, pomegranate juice and russet potato contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does pomegranate juice or russet potato contain more potassium?
Both pomegranate juice and russet potato are high in potassium. Russet potato has 100% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and russet potato has 417mg of potassium.