Pomegranate Juice vs. Celery

Nutrition comparison of Pomegranate Juice and Celery


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

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

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

  • Both pomegranate juice and celery are high in potassium.
  • Celery has 3.4 times less carbohydrates than pomegranate juice.
  • Celery has 74% less calories than pomegranate juice.
  • Celery has 8.4 times less sugar than pomegranate juice.
  • Celery has more riboflavin.
  • Celery has signficantly more calcium than pomegranate juice.
  • Celery has signficantly more dietary fiber than pomegranate juice.
Detailed nutritional comparison of pomegranate juice and celery 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: Pomegranate Juice (Pomegranate juice, bottled) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Celery src

Calories and Carbs

calories

Celery has 74% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and celery has 14 calories.

For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and lighter in fat compared to celery per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Celery
Protein 1% 17%
Carbohydrates 94% 72%
Fat 5% 11%
Alcohol ~ ~

carbohydrates

Celery has 3.4 times less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and celery has 3g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.

dietary fiber

Celery has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.

sugar

Celery has 8.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and celery has 1.3g of sugar.

Protein

protein

Pomegranate juice and celery contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and celery has 0.69g of protein.

Fat

saturated fat

Both pomegranate juice and celery are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Celery has 30 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.

Vitamin A

Celery has more Vitamin A than pomegranate juice - celery has 22ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and celery contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

Vitamin K

Pomegranate juice and celery contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.

The B Vitamins

Celery has more riboflavin. Both pomegranate juice and celery contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Pomegranate Juice Celery
Thiamin 0.015 MG 0.021 MG
Riboflavin 0.015 MG 0.057 MG
Niacin 0.233 MG 0.32 MG
Pantothenic acid 0.285 MG 0.246 MG
Vitamin B6 0.04 MG 0.074 MG
Folate 24 UG 36 UG

Minerals

calcium

Celery has signficantly more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Pomegranate juice and celery contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Both pomegranate juice and celery are high in potassium. Celery has 21% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and celery has 260mg 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, pomegranate juice has more quercetin than celery per 100 grams, however, celery contains more apigenin, luteolin and kaempferol than pomegranate juice per 100 grams.

Pomegranate Juice Celery
Quercetin 1.11 mg 0.39 mg
apigenin ~ 2.85 mg
luteolin ~ 1.05 mg
kaempferol ~ 0.22 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and celery contain significant amounts of linoleic acid.

Pomegranate Juice Celery
linoleic acid 0.05 G 0.079 G
Total 0.05 G 0.079 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 Celery (Celery, raw) .

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FAQ

Does pomegranate juice or celery contain more calories in 100 grams?
Celery has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and celery has 14 calories.

Does pomegranate juice or celery have more carbohydrates?
By weight, celery has 3.4 times fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and celery has 3g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.

Does pomegranate juice or celery contain more potassium?
Both pomegranate juice and celery are high in potassium. Celery has 20% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and celery has 260mg of potassium.

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