Milk vs. Pomegranate Juice
Nutrition comparison of Milk and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pomegranate juice:
- Milk has 60% less sugar than pomegranate juice.
- Milk has 63% less carbohydrates than pomegranate juice.
- Milk has more thiamin, riboflavin and Vitamin B12, however, pomegranate juice contains more folate.
- Milk is an excellent source of calcium.
- Pomegranate juice has 15.3 times less saturated fat than milk.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and milk contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to pomegranate juice per calorie. Milk has a macronutrient ratio of 27:38:35 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Pomegranate Juice | |
|---|---|---|
| Protein | 27% | 1% |
| Carbohydrates | 38% | 94% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 63% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Pomegranate juice and milk contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 60% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 21 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Pomegranate juice has 15.3 times less saturated fat than milk - pomegranate juice has 0.08g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and pomegranate juice are low in trans fat - milk has 0.09g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
cholesterol
Both milk and pomegranate juice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and milk contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than pomegranate juice - milk has 55ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than pomegranate juice - milk has 49iu of Vitamin D per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and milk contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Pomegranate juice and milk contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more thiamin, riboflavin and Vitamin B12, however, pomegranate juice contains more folate. Both milk and pomegranate juice contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Milk | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.039 MG | 0.015 MG |
| Riboflavin | 0.185 MG | 0.015 MG |
| Niacin | 0.092 MG | 0.233 MG |
| Pantothenic acid | 0.356 MG | 0.285 MG |
| Vitamin B6 | 0.038 MG | 0.04 MG |
| Folate | 5 UG | 24 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 991% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pomegranate juice and milk contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 53% more potassium than milk - pomegranate juice has 214mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both milk and pomegranate juice contain significant amounts of linoleic acid.
| Milk | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.05 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pomegranate Juice (Pomegranate juice, bottled) .
Milk 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 milk contain more calories in 100 grams?Pomegranate juice and milk contain similar amounts of calories - pomegranate juice has 54 calories in 100g and milk has 50 calories.
Does pomegranate juice or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does pomegranate juice or milk contain more calcium?
Milk is a rich source of calcium and it has 990% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and milk has 120mg of calcium.