Mango vs. Pomegranate Juice

Nutrition comparison of Mango and Pomegranate Juice


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

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

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

  • Mango has more thiamin, riboflavin, niacin and Vitamin B6.
  • Mango has signficantly more dietary fiber than pomegranate juice.
  • Mango is an excellent source of Vitamin C.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of mango 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: Mango (Mangos, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and mango contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Mango has a macronutrient ratio of 5:90:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Pomegranate Juice
Protein 5% 1%
Carbohydrates 90% 94%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and mango contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

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

sugar

Pomegranate juice and mango contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Pomegranate juice and mango contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both pomegranate juice and mango are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 363 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has more Vitamin A than pomegranate juice - mango has 54ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and mango contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Pomegranate juice and mango contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

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

Mango Pomegranate Juice
Thiamin 0.028 MG 0.015 MG
Riboflavin 0.038 MG 0.015 MG
Niacin 0.669 MG 0.233 MG
Pantothenic acid 0.197 MG 0.285 MG
Vitamin B6 0.119 MG 0.04 MG
Folate 43 UG 24 UG

Minerals

calcium

Pomegranate juice and mango contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Pomegranate juice and mango contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 27% more potassium than mango - pomegranate juice has 214mg of potassium per 100 grams and mango has 168mg 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,

Mango Pomegranate Juice
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.05 mg ~
myricetin 0.06 mg ~
Quercetin ~ 1.11 mg

Omega-3 and Omega-6

omega 6s

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

Mango Pomegranate Juice
linoleic acid 0.019 G 0.05 G
Total 0.019 G 0.05 G



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 Mango or Pomegranate Juice .

Note: The specific food items compared are: Mango (Mangos, raw) and Pomegranate Juice (Pomegranate juice, bottled) .

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G Water G
G Starch G
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FAQ

Does pomegranate juice or mango contain more calories in 100 grams?
Pomegranate juice and mango contain similar amounts of calories - pomegranate juice has 54 calories in 100g and mango has 60 calories.

Does pomegranate juice or mango have more carbohydrates?
By weight, pomegranate juice and mango contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.