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.
Detailed nutritional comparison of granny smith apple 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: 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.


Image of Granny Smith Apple src
Image of Pomegranate Juice src

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

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,

Granny Smith Apple Pomegranate Juice
Quercetin 2.54 mg 1.11 mg



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 Granny Smith Apple or Pomegranate Juice .

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

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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.