Pears vs. Pomegranate Juice
Nutrition comparison of Pears and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and pomegranate juice:
- Pear is an excellent source of dietary fiber.
- Pomegranate juice has more pantothenic acid and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and pears contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is similar to pomegranate juice for protein, carbs and fat. Pears has a macronutrient ratio of 2:96:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Pomegranate Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 96% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and pears contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 30 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Pomegranate juice and pears contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Pomegranate juice and pears contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both pomegranate juice and pears are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Pear has 42 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Pears and pomegranate juice contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and pears contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Pomegranate juice and pears contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Pomegranate juice has more pantothenic acid and folate. Both pears and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pears | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.012 MG | 0.015 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.161 MG | 0.233 MG |
| Pantothenic acid | 0.049 MG | 0.285 MG |
| Vitamin B6 | 0.029 MG | 0.04 MG |
| Folate | 7 UG | 24 UG |
Minerals
calcium
Pomegranate juice and pears contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Pomegranate juice and pears contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 84% more potassium than pear - pomegranate juice has 214mg of potassium per 100 grams and pear has 116mg 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, both pears and pomegranate juice contain significant amounts of quercetin.
| Pears | Pomegranate Juice | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pears and pomegranate juice contain significant amounts of linoleic acid.
| Pears | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.093 G | 0.05 G |
| Total | 0.093 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: Pears (Pears, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Pears 140g
(
cup, slices
)
|
Daily Values (%) |
Pomegranate Juice 249g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 80KCAL 4% |
|
5% | calories | 67% |
|
134KCAL 7% | |
| 21G 9% |
|
5% | carbohydrates | 57% |
|
33G 13% | |
| 4.3G 17% |
|
>999% | dietary fiber | 5% |
|
0.25G 1% | |
| 14G | 5% | sugar | 121% | 31G | |||
| 0.2G 0.3% |
|
5% | total fat | 260% |
|
0.72G 1% | |
| 0.03G 0.2% |
|
5% | saturated fat | 532% |
|
0.19G 1% | |
| 0.12G | 5% | monounsaturated fat | 25% | 0.15G | |||
| 0.13G | 8% | polyunsaturated fat | 5% | 0.12G | |||
| 1.4MG 0.1% |
|
5% | sodium | >999% |
|
22MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 6MG 8% |
|
>999% | Vitamin C | 5% |
|
0.25MG 0.3% | |
| 13MG 1% |
|
5% | calcium | 108% |
|
27MG 3% | |
| 0.25MG 1% |
|
5% | iron | 5% |
|
0.25MG 1% | |
| 9.8MG 3% |
|
5% | magnesium | 73% |
|
17MG 6% | |
| 162MG 7% |
|
5% | potassium | 229% |
|
533MG 23% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | 100% |
|
0.04MG 3% | |
| 0.04MG 3% |
|
5% | riboflavin (Vit B2) | 5% |
|
0.04MG 3% | |
| 0.23MG 2% |
|
5% | niacin (Vit B3) | 152% |
|
0.58MG 4% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 150% |
|
0.1MG 8% | |
| 0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | 913% |
|
0.71MG 14% | |
| 9.8UG 2% |
|
5% | folate (Vit B9) | 512% |
|
60UG 15% | |
| 0.17MG 1% |
|
5% | Vitamin E | 459% |
|
0.95MG 6% | |
| 6.2UG 7% |
|
5% | Vitamin K | 319% |
|
26UG 29% | |
| 0.5G 1% |
|
35% | protein | 5% |
|
0.37G 1% | |
| 7.1MG 2% |
|
5% | choline | 69% |
|
12MG 3% | |
| 0.11MG 10% |
|
120% | copper | 5% |
|
0.05MG 4% | |
| 3.1UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.07MG 4% |
|
5% | manganese | 243% |
|
0.24MG 13% | |
| 17MG 2% |
|
5% | phosphorus | 59% |
|
27MG 4% | |
| 0.14UG 0.3% |
|
5% | selenium | 435% |
|
0.75UG 1% | |
| 0.14MG 2% |
|
5% | zinc | 57% |
|
0.22MG 3% | |
| 118G | 5% | Water | 81% | 214G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pomegranate juice or pears contain more calories in 100 grams?Pomegranate juice and pears contain similar amounts of calories - pomegranate juice has 54 calories in 100g and pear has 57 calories.
Does pomegranate juice or pears have more carbohydrates?
By weight, pomegranate juice and pears contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pear has 15.2g of carbohydrates.