Pomegranate Juice vs. Walnut
Nutrition comparison of Pomegranate Juice and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and walnut:
- Both pomegranate juice and walnut are high in potassium.
- Walnut has 3.8 times less sugar than pomegranate juice.
- Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and pomegranate juice has 92% less calories than walnut - pomegranate juice has 54 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Walnut | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 94% | 8% |
| Fat | 5% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and walnut contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 66 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 3.8 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 100 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pomegranate juice has 99% less saturated fat than walnut - pomegranate juice has 0.08g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and walnut contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and pomegranate juice contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and walnut contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Pomegranate juice and walnut contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and walnut contain significant amounts of pantothenic acid.
| Pomegranate Juice | Walnut | |
|---|---|---|
| Thiamin | 0.015 MG | 0.341 MG |
| Riboflavin | 0.015 MG | 0.15 MG |
| Niacin | 0.233 MG | 1.125 MG |
| Pantothenic acid | 0.285 MG | 0.57 MG |
| Vitamin B6 | 0.04 MG | 0.537 MG |
| Folate | 24 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 791% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 28 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both pomegranate juice and walnut are high in potassium. Walnut has 106% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Walnut | |
|---|---|---|
| linoleic acid | 0.05 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.05 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Pomegranate Juice g
()
|
Daily Values (%) |
Walnut 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 walnut contain more calories in 100 grams?Walnut is high in calories and pomegranate juice has 90% less calories than walnut - pomegranate juice has 54 calories in 100g and walnut has 654 calories.
Does pomegranate juice or walnut have more carbohydrates?
By weight, pomegranate juice and walnut contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does pomegranate juice or walnut contain more calcium?
Walnut is a rich source of calcium and it has 790% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and walnut has 98mg of calcium.
Does pomegranate juice or walnut contain more potassium?
Both pomegranate juice and walnut are high in potassium. Walnut has 110% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and walnut has 441mg of potassium.