Orange Juice vs. Pomegranate Juice

Nutrition comparison of Orange Juice and Pomegranate Juice


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

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

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

  • Orange juice has more thiamin and riboflavin.
  • Orange juice is an excellent source of Vitamin C.
Detailed nutritional comparison of orange juice 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Orange Juice src
Image of Pomegranate Juice src

Here's an infographic summarizing the nutritional differences between orange juice and pomegranate juice. marks particularly rich nutrients.


Calories and Carbs

calories

Pomegranate juice and orange juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and orange juice has 45 calories.

For macronutrient ratios, orange juice is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Orange juice has a macronutrient ratio of 6:90:4 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Pomegranate Juice
Protein 6% 1%
Carbohydrates 90% 94%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and orange juice contain similar amounts carbs - pomegranate juice has 13.1g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.

dietary fiber

Pomegranate juice and orange juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.

sugar

Orange juice has 34% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and orange juice has 8.4g of sugar.



Protein

protein

Pomegranate juice and orange juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and orange juice has 0.7g of protein.

Fat

saturated fat

Both pomegranate juice and orange juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has 499 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.

Vitamin A

Orange juice has more Vitamin A than pomegranate juice - orange juice has 10ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and orange juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.

Vitamin K

Pomegranate juice and orange juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.

The B Vitamins

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

Orange Juice Pomegranate Juice
Thiamin 0.09 MG 0.015 MG
Riboflavin 0.03 MG 0.015 MG
Niacin 0.4 MG 0.233 MG
Pantothenic acid 0.19 MG 0.285 MG
Vitamin B6 0.04 MG 0.04 MG
Folate 30 UG 24 UG

Minerals

calcium

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

iron

Pomegranate juice and orange juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and orange juice has 0.2mg of iron.

potassium

Pomegranate juice and orange juice contain similar amounts of potassium - pomegranate juice has 214mg of potassium per 100 grams and orange juice has 200mg 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,

Orange Juice Pomegranate Juice
myricetin 0.05 mg ~
Quercetin 0.25 mg 1.11 mg

Omega-3 and Omega-6

omega 6s

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

Orange Juice Pomegranate Juice
linoleic acid 0.029 G 0.05 G
Total 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Pomegranate Juice (Pomegranate juice, bottled) .

Orange Juice g

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