Pomegranate Juice vs. Strawberries
Nutrition comparison of Pomegranate Juice and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and strawberries:
- Pomegranate juice is a great source of potassium.
- Strawberry has 61% less sugar than pomegranate juice.
- Strawberry has signficantly more dietary fiber than pomegranate juice.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 41% less calories than pomegranate juice - strawberry has 32 calories per 100 grams and pomegranate juice has 54 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to strawberries for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Strawberries | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 94% | 85% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and pomegranate juice contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in pomegranate juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Strawberry has signficantly more dietary fiber than pomegranate juice - strawberry has 2g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
Strawberry has 61% less sugar than pomegranate juice - strawberry has 4.9g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
Strawberries and pomegranate juice contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both strawberries and pomegranate juice are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 587 times more Vitamin C than pomegranate juice - strawberry has 58.8mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.
Vitamin A
Strawberries and pomegranate juice contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Strawberries and pomegranate juice contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
Strawberries and pomegranate juice contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.
The B Vitamins
Both pomegranate juice and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Strawberries | |
|---|---|---|
| Thiamin | 0.015 MG | 0.024 MG |
| Riboflavin | 0.015 MG | 0.022 MG |
| Niacin | 0.233 MG | 0.386 MG |
| Pantothenic acid | 0.285 MG | 0.125 MG |
| Vitamin B6 | 0.04 MG | 0.047 MG |
| Folate | 24 UG | 24 UG |
Minerals
calcium
Strawberries and pomegranate juice contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
Strawberries and pomegranate juice contain similar amounts of iron - strawberry has 0.41mg 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 40% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and pomegranate juice has 214mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both pomegranate juice and strawberries contain significant amounts of quercetin.
| Pomegranate Juice | Strawberries | |
|---|---|---|
| Quercetin | 1.11 mg | 1.11 mg |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and strawberries contain significant amounts of linoleic acid.
| Pomegranate Juice | Strawberries | |
|---|---|---|
| linoleic acid | 0.05 G | 0.09 G |
| Total | 0.05 G | 0.09 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 Strawberries (Strawberries, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Strawberries 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 strawberries or pomegranate juice contain more calories in 100 grams?Strawberry has 40% less calories than pomegranate juice - strawberry has 32 calories in 100g and pomegranate juice has 54 calories.
Does strawberries or pomegranate juice have more carbohydrates?
By weight, strawberries and pomegranate juice contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in pomegranate juice comprise of 100% sugar and 0% dietary fiber.