Pomegranate Juice vs. Lentils
Nutrition comparison of Pomegranate Juice and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and lentils:
- Both pomegranate juice and lentils are high in potassium.
- Lentil has 6 times less sugar than pomegranate juice.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and pomegranate juice has 53% less calories than lentil - pomegranate juice has 54 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to lentils for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Lentils | |
|---|---|---|
| Protein | 1% | 30% |
| Carbohydrates | 94% | 67% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 35% less carbohydrates than lentil - pomegranate juice has 13.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 78 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 6 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 59 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both pomegranate juice and lentils are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and lentils contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and pomegranate juice contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and lentils contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Pomegranate juice and lentils contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Lentils | |
|---|---|---|
| Thiamin | 0.015 MG | 0.169 MG |
| Riboflavin | 0.015 MG | 0.073 MG |
| Niacin | 0.233 MG | 1.06 MG |
| Pantothenic acid | 0.285 MG | 0.638 MG |
| Vitamin B6 | 0.04 MG | 0.178 MG |
| Folate | 24 UG | 181 UG |
Minerals
calcium
Pomegranate juice and lentils contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 32 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pomegranate juice and lentils are high in potassium. Lentil has 72% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Lentils | |
|---|---|---|
| linoleic acid | 0.05 G | 0.137 G |
| Total | 0.05 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Pomegranate Juice g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and pomegranate juice has 50% less calories than lentil - pomegranate juice has 54 calories in 100g and lentil has 116 calories.
Does pomegranate juice or lentils have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than lentil - pomegranate juice has 13.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does pomegranate juice or lentils contain more iron?
Lentil is an abundant source of iron and it has 32 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pomegranate juice or lentils contain more potassium?
Both pomegranate juice and lentils are high in potassium. Lentil has 70% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and lentil has 369mg of potassium.