Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and spirulina:
Spirulina is high in calories and pomegranate juice has 81% less calories than spirulina - pomegranate juice has 54 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pomegranate Juice | Spirulina | |
---|---|---|
Protein | 1% | 58% |
Carbohydrates | 94% | 24% |
Fat | 5% | 18% |
Alcohol | ~ | ~ |
Pomegranate juice has 45% less carbohydrates than spirulina - pomegranate juice has 13.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
Spirulina is an excellent source of dietary fiber and it has 35 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
Spirulina has 75% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Spirulina is an excellent source of protein and it has 382 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and spirulina has 57.5g of protein.
Pomegranate juice has 33.4 times less saturated fat than spirulina - pomegranate juice has 0.08g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Spirulina has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Spirulina has more Vitamin A than pomegranate juice - spirulina has 29ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Spirulina has 12 times more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Pomegranate juice and spirulina contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Pomegranate Juice | Spirulina | |
---|---|---|
Thiamin | 0.015 MG | 2.38 MG |
Riboflavin | 0.015 MG | 3.67 MG |
Niacin | 0.233 MG | 12.82 MG |
Pantothenic acid | 0.285 MG | 3.48 MG |
Vitamin B6 | 0.04 MG | 0.364 MG |
Folate | 24 UG | 94 UG |
Spirulina is an excellent source of calcium and it has 991% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and spirulina has 120mg of calcium.
Spirulina is an excellent source of iron and it has 284 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and spirulina has 28.5mg of iron.
Both pomegranate juice and spirulina are high in potassium. Spirulina has 537% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Comparing omega-6 fatty acids, spirulina has more linoleic acid than pomegranate juice per 100 grams.
Pomegranate Juice | Spirulina | |
---|---|---|
linoleic acid | 0.05 G | 1.254 G |
Total | 0.05 G | 1.254 G |
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 Spirulina .
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Spirulina (Seaweed, spirulina, dried) .
Pomegranate Juice g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 % |
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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 % |
|
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 | |||