Granny Smith Apple vs. Pomegranate Juice
Nutrition comparison of Granny Smith Apple and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and pomegranate juice:
- Granny smith apple is a great source of dietary fiber.
- Pomegranate juice has more pantothenic acid and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and granny smith apple contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and granny smith apple has 58 calories.
For macronutrient ratios, granny smith apple is similar to pomegranate juice for protein, carbs and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Pomegranate Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 94% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and granny smith apple contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and granny smith apple has 13.6g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 27 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and granny smith apple has 2.8g of dietary fiber.
sugar
Pomegranate juice and granny smith apple contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and granny smith apple has 9.6g of sugar.
Protein
protein
Pomegranate juice and granny smith apple contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and granny smith apple has 0.44g of protein.
Fat
saturated fat
Both pomegranate juice and granny smith apple are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and granny smith apple contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and pomegranate juice contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and granny smith apple contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and granny smith apple has 0.18mg of Vitamin E.
Vitamin K
Pomegranate juice and granny smith apple contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and granny smith apple has 3.2ug of Vitamin K.
The B Vitamins
Pomegranate juice has more pantothenic acid and folate. Both granny smith apple and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Granny Smith Apple | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.019 MG | 0.015 MG |
| Riboflavin | 0.025 MG | 0.015 MG |
| Niacin | 0.126 MG | 0.233 MG |
| Pantothenic acid | 0.056 MG | 0.285 MG |
| Vitamin B6 | 0.037 MG | 0.04 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Pomegranate juice and granny smith apple contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and granny smith apple has 5mg of calcium.
iron
Pomegranate juice and granny smith apple contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and granny smith apple has 0.15mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 78% more potassium than granny smith apple - pomegranate juice has 214mg of potassium per 100 grams and granny smith apple has 120mg of potassium.
Antioxidants and Phytonutrients
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .
Granny Smith Apple 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 granny smith apple contain more calories in 100 grams?Pomegranate juice and granny smith apple contain similar amounts of calories - pomegranate juice has 54 calories in 100g and granny smith apple has 58 calories.
Does pomegranate juice or granny smith apple have more carbohydrates?
By weight, pomegranate juice and granny smith apple contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and granny smith apple has 13.6g of carbohydrates.