Pomegranate Juice vs. Sweet Potatoes
Nutrition comparison of Pomegranate Juice and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and sweet potatoes:
- Both pomegranate juice and sweet potatoes are high in potassium.
- Sweet potato has 67% less sugar than pomegranate juice.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 37% less calories than sweet potato - pomegranate juice has 54 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in fat and similar to sweet potatoes for carbs. Pomegranate juice has a macronutrient ratio of 1:94:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Sweet Potatoes | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 94% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 35% less carbohydrates than sweet potato - pomegranate juice has 13.1g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 29 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Sweet potato has 67% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Pomegranate juice and sweet potatoes contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both pomegranate juice and sweet potatoes are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and sweet potatoes contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - sweet potato has 709ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and sweet potatoes contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Pomegranate juice and sweet potatoes contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both pomegranate juice and sweet potatoes contain significant amounts of niacin and folate.
| Pomegranate Juice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.015 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.061 MG |
| Niacin | 0.233 MG | 0.557 MG |
| Pantothenic acid | 0.285 MG | 0.8 MG |
| Vitamin B6 | 0.04 MG | 0.209 MG |
| Folate | 24 UG | 11 UG |
Minerals
calcium
Sweet potato has 173% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Sweet potato has 510% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both pomegranate juice and sweet potatoes are high in potassium. Sweet potato has 57% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and sweet potato has 337mg 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,
| Pomegranate Juice | Sweet Potatoes | |
|---|---|---|
| Quercetin | 1.11 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and sweet potatoes contain small amounts of linoleic acid.
| Pomegranate Juice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.05 G | 0.013 G |
| Total | 0.05 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Pomegranate Juice g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
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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 sweet potatoes contain more calories in 100 grams?Pomegranate juice has 40% less calories than sweet potato - pomegranate juice has 54 calories in 100g and sweet potato has 86 calories.
Does pomegranate juice or sweet potatoes have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than sweet potato - pomegranate juice has 13.1g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does pomegranate juice or sweet potatoes contain more potassium?
Both pomegranate juice and sweet potatoes are high in potassium. Sweet potato has 60% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and sweet potato has 337mg of potassium.