Pomegranate Juice vs. Carrot Juice
Nutrition comparison of Pomegranate Juice and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and carrot juice:
- Both pomegranate juice and carrot juice are high in potassium.
- Carrot juice has 69% less sugar than pomegranate juice.
- Carrot juice has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more folate.
- Carrot juice has signficantly more Vitamin C than pomegranate juice.
- Carrot juice is an excellent source of Vitamin A.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and carrot juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to carrot juice for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Carrot Juice | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 94% | 88% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and carrot juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Carrot juice has 700% more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Carrot juice has 69% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Pomegranate juice and carrot juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both pomegranate juice and carrot juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - carrot juice has 956ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and carrot juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Pomegranate juice and carrot juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more folate. Both pomegranate juice and carrot juice contain significant amounts of niacin and pantothenic acid.
| Pomegranate Juice | Carrot Juice | |
|---|---|---|
| Thiamin | 0.015 MG | 0.092 MG |
| Riboflavin | 0.015 MG | 0.055 MG |
| Niacin | 0.233 MG | 0.386 MG |
| Pantothenic acid | 0.285 MG | 0.228 MG |
| Vitamin B6 | 0.04 MG | 0.217 MG |
| Folate | 24 UG | 4 UG |
Minerals
calcium
Carrot juice has 118% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Pomegranate juice and carrot juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both pomegranate juice and carrot juice are high in potassium. Carrot juice has 36% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and carrot juice has 292mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and carrot juice contain significant amounts of linoleic acid.
| Pomegranate Juice | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.05 G | 0.061 G |
| Total | 0.05 G | 0.061 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 Carrot Juice (Carrot juice, canned) .
Pomegranate Juice g
()
|
Daily Values (%) |
Carrot 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 carrot juice contain more calories in 100 grams?Pomegranate juice and carrot juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and carrot juice has 40 calories.
Does pomegranate juice or carrot juice have more carbohydrates?
By weight, pomegranate juice and carrot juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does pomegranate juice or carrot juice contain more potassium?
Both pomegranate juice and carrot juice are high in potassium. Carrot juice has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and carrot juice has 292mg of potassium.