Apricot vs. Pomegranate Juice
Nutrition comparison of Apricot and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and pomegranate juice:
- Both pomegranate juice and apricot are high in potassium.
- Apricot has more thiamin and riboflavin, however, pomegranate juice contains more folate.
- Apricot has signficantly more Vitamin A than pomegranate juice.
- Apricot has signficantly more Vitamin C than pomegranate juice.
- Apricot has signficantly more dietary fiber than pomegranate juice.
USDA sources for nutritional information: Apricot (Apricots, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and apricot contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Apricot has a macronutrient ratio of 11:83:7 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Pomegranate Juice | |
|---|---|---|
| Protein | 11% | 1% |
| Carbohydrates | 83% | 94% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and apricot contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Apricot has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Pomegranate juice and apricot contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Pomegranate juice and apricot contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both pomegranate juice and apricot are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than pomegranate juice - apricot has 96ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and apricot contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Pomegranate juice and apricot contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Apricot has more thiamin and riboflavin, however, pomegranate juice contains more folate. Both apricot and pomegranate juice contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Apricot | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.015 MG |
| Riboflavin | 0.04 MG | 0.015 MG |
| Niacin | 0.6 MG | 0.233 MG |
| Pantothenic acid | 0.24 MG | 0.285 MG |
| Vitamin B6 | 0.054 MG | 0.04 MG |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Pomegranate juice and apricot contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Pomegranate juice and apricot contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both pomegranate juice and apricot are high in potassium. Apricot has 21% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and apricot has 259mg 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 apricot and pomegranate juice contain significant amounts of quercetin.
| Apricot | Pomegranate Juice | |
|---|---|---|
| kaempferol | 0.63 mg | ~ |
| Quercetin | 1.63 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apricot and pomegranate juice contain significant amounts of linoleic acid.
| Apricot | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.077 G | 0.05 G |
| Total | 0.077 G | 0.05 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: Apricot (Apricots, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Apricot g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or apricot contain more calories in 100 grams?Pomegranate juice and apricot contain similar amounts of calories - pomegranate juice has 54 calories in 100g and apricot has 48 calories.
Does pomegranate juice or apricot have more carbohydrates?
By weight, pomegranate juice and apricot contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.
Does pomegranate juice or apricot contain more potassium?
Both pomegranate juice and apricot are high in potassium. Apricot has 20% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and apricot has 259mg of potassium.