Grapes vs. Pomegranate Juice
Nutrition comparison of Grapes and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and pomegranate juice:
- Grape has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and grapes contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is similar to pomegranate juice for protein, carbs and fat. Grapes has a macronutrient ratio of 4:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and grapes contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 800% more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Pomegranate juice and grapes contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Pomegranate juice and grapes contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both pomegranate juice and grapes are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has 31 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and pomegranate juice contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and grapes contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Pomegranate juice and grapes contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate. Both grapes and pomegranate juice contain significant amounts of niacin.
| Grapes | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.069 MG | 0.015 MG |
| Riboflavin | 0.07 MG | 0.015 MG |
| Niacin | 0.188 MG | 0.233 MG |
| Pantothenic acid | 0.05 MG | 0.285 MG |
| Vitamin B6 | 0.086 MG | 0.04 MG |
| Folate | 2 UG | 24 UG |
Minerals
calcium
Pomegranate juice and grapes contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Pomegranate juice and grapes contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Pomegranate juice and grapes contain similar amounts of potassium - pomegranate juice has 214mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapes and pomegranate juice contain small amounts of linoleic acid.
| Grapes | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.037 G | 0.05 G |
| Total | 0.037 G | 0.05 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Grapes g
()
|
Daily Values (%) |
Pomegranate Juice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 grapes contain more calories in 100 grams?Pomegranate juice and grapes contain similar amounts of calories - pomegranate juice has 54 calories in 100g and grape has 69 calories.
Does pomegranate juice or grapes have more carbohydrates?
By weight, pomegranate juice and grapes contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and grape has 18.1g of carbohydrates.