Avocado vs. Pomegranate Juice

Nutrition comparison of Avocado and Pomegranate Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus pomegranate juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and pomegranate juice:

  • Both pomegranate juice and avocado are high in potassium.
  • Avocado has 41.1 times less sugar than pomegranate juice.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado has signficantly more Vitamin C than pomegranate juice.
  • Avocado is an excellent source of dietary fiber.
  • Pomegranate juice has 26.6 times less saturated fat than avocado.
Detailed nutritional comparison of avocado and pomegranate juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Pomegranate Juice src

Calories and Carbs

calories

Avocado is high in calories and pomegranate juice has 68% less calories than avocado - pomegranate juice has 54 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to pomegranate juice for protein. Avocado has a macronutrient ratio of 4:19:77 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Pomegranate Juice
Protein 4% 1%
Carbohydrates 19% 94%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and avocado contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 67 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 41.1 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Avocado has 12 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Pomegranate juice has 26.6 times less saturated fat than avocado - pomegranate juice has 0.08g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than pomegranate juice - avocado has 7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Avocado has 418% more Vitamin E than pomegranate juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Pomegranate juice and avocado contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Pomegranate Juice
Thiamin 0.075 MG 0.015 MG
Riboflavin 0.143 MG 0.015 MG
Niacin 1.912 MG 0.233 MG
Pantothenic acid 1.463 MG 0.285 MG
Vitamin B6 0.287 MG 0.04 MG
Folate 89 UG 24 UG

Minerals

calcium

Pomegranate juice and avocado contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Avocado has 510% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both pomegranate juice and avocado are high in potassium. Avocado has 137% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than pomegranate juice per 100 grams.

Avocado Pomegranate Juice
linoleic acid 1.674 G 0.05 G
other omega 6 0.015 G ~
Total 1.689 G 0.05 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Pomegranate Juice .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Pomegranate Juice (Pomegranate juice, bottled) .

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FAQ

Does pomegranate juice or avocado contain more calories in 100 grams?
Avocado is high in calories and pomegranate juice has 70% less calories than avocado - pomegranate juice has 54 calories in 100g and avocado has 167 calories.

Does pomegranate juice or avocado have more carbohydrates?
By weight, pomegranate juice and avocado contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does pomegranate juice or avocado contain more potassium?
Both pomegranate juice and avocado are high in potassium. Avocado has 140% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and avocado has 507mg of potassium.