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.
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.
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 of 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
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
()
|
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 orange juice contain more calories in 100 grams?Pomegranate juice and orange juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and orange juice has 45 calories.
Does pomegranate juice or orange juice have more carbohydrates?
By weight, pomegranate juice and orange juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and orange juice has 10.4g of carbohydrates.