Pomegranate Juice vs. Nutmeg
Nutrition comparison of Pomegranate Juice and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and nutmeg:
- Both pomegranate juice and nutmeg are high in potassium.
- Nutmeg has 3.2 times less sugar than pomegranate juice.
- Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
- Nutmeg has signficantly more protein than pomegranate juice.
- Nutmeg is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and pomegranate juice has 90% less calories than nutmeg - pomegranate juice has 54 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, pomegranate juice is much heavier in carbs, much lighter in fat and similar to nutmeg for protein. Pomegranate juice has a macronutrient ratio of 1:94:5 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Nutmeg | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 94% | 37% |
| Fat | 5% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and pomegranate juice has 73% less carbohydrates than nutmeg - pomegranate juice has 13.1g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Nutmeg is an excellent source of dietary fiber and it has 207 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Nutmeg has 3.2 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has signficantly more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and pomegranate juice has 100% less saturated fat than nutmeg - pomegranate juice has 0.08g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 29 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and pomegranate juice contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than nutmeg - pomegranate juice has 0.38mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than nutmeg - pomegranate juice has 10.4ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
| Pomegranate Juice | Nutmeg | |
|---|---|---|
| Thiamin | 0.015 MG | 0.346 MG |
| Riboflavin | 0.015 MG | 0.057 MG |
| Niacin | 0.233 MG | 1.299 MG |
| Pantothenic acid | 0.285 MG | ~ |
| Vitamin B6 | 0.04 MG | 0.16 MG |
| Folate | 24 UG | 76 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 15 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 29 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both pomegranate juice and nutmeg are high in potassium. Nutmeg has 64% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nutmeg has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Nutmeg | |
|---|---|---|
| linoleic acid | 0.05 G | 0.35 G |
| Total | 0.05 G | 0.35 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 Nutmeg (Spices, nutmeg, ground) .
Pomegranate Juice g
()
|
Daily Values (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Nutmeg is high in calories and pomegranate juice has 90% less calories than nutmeg - pomegranate juice has 54 calories in 100g and nutmeg has 525 calories.
Does pomegranate juice or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and pomegranate juice has 70% fewer carbohydrates than nutmeg - pomegranate juice has 13.1g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does pomegranate juice or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 15 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does pomegranate juice or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 29 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and nutmeg has 3mg of iron.
Does pomegranate juice or nutmeg contain more potassium?
Both pomegranate juice and nutmeg are high in potassium. Nutmeg has 60% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and nutmeg has 350mg of potassium.