Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and whey protein powder:
Whey protein powder is high in calories and pomegranate juice has 85% less calories than whey protein powder - pomegranate juice has 54 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Whey Protein Powder | |
|---|---|---|
| Protein | 1% | 89% |
| Carbohydrates | 94% | 7% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 52% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 30 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 519 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both pomegranate juice and whey protein powder are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Pomegranate juice has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Pomegranate juice and whey protein powder contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Pomegranate juice has more Vitamin E than whey protein powder - pomegranate juice has 0.38mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Pomegranate juice has more Vitamin K than whey protein powder - pomegranate juice has 10.4ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, pomegranate juice contains more pantothenic acid. Both pomegranate juice and whey protein powder contain significant amounts of folate.
| Pomegranate Juice | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.015 MG | 0.609 MG |
| Riboflavin | 0.015 MG | 2.017 MG |
| Niacin | 0.233 MG | 1.136 MG |
| Pantothenic acid | 0.285 MG | ~ |
| Vitamin B6 | 0.04 MG | 0.607 MG |
| Folate | 24 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 41 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 10 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both pomegranate juice and whey protein powder are high in potassium. Whey protein powder has 134% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.05 G | 0.264 G |
| Total | 0.05 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Pomegranate Juice g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||