Oats vs. Pomegranate Juice

Nutrition comparison of Oats and Pomegranate Juice


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

We compared the nutritional contents of oats versus pomegranate juice (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Pomegranate Juice source

Calories and Carbs

calories

Oat is high in calories and pomegranate juice has less calories than oat - pomegranate juice has 54kcal of calories per 100 grams and oat has 389kcal of calories.

dietary fiber

Oat is a excellent source of dietary fiber and it has more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Oat has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is a excellent source of protein and it has more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Pomegranate juice has less saturated fat than oat - pomegranate juice has 0.08g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

Vitamin C

Pomegranate juice and oats contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin E

Pomegranate juice has more Vitamin E than oat - pomegranate juice has 0.38mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Oats Pomegranate Juice
Thiamin 0.763 MG 0.015 MG
Riboflavin 0.139 MG 0.015 MG
Niacin 0.961 MG 0.233 MG
Pantothenic acid 1.349 MG 0.285 MG
Vitamin B6 0.119 MG 0.04 MG
Folate 56 UG 24 UG

Minerals

calcium

Oat is a great source of calcium and it has more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is a excellent source of iron and it has more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both pomegranate juice and oats are high in potassium - pomegranate juice has 214mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than pomegranate juice per 100 grams.

Oats Pomegranate Juice
linoleic acid 2.424 G 0.05 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .

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Oats
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Pomegranate Juice
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