Pomegranate Juice vs. Peas
Nutrition comparison of Pomegranate Juice and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and peas:
- Both pomegranate juice and peas are high in potassium.
- Pea has 55% less sugar than pomegranate juice.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 33% less calories than pea - pomegranate juice has 54 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to peas for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Peas | |
|---|---|---|
| Protein | 1% | 26% |
| Carbohydrates | 94% | 69% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and peas contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 56 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Pea has 55% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 35 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both pomegranate juice and peas are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 399 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than pomegranate juice - pea has 38ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and peas contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pomegranate juice and peas contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
| Pomegranate Juice | Peas | |
|---|---|---|
| Thiamin | 0.015 MG | 0.266 MG |
| Riboflavin | 0.015 MG | 0.132 MG |
| Niacin | 0.233 MG | 2.09 MG |
| Pantothenic acid | 0.285 MG | 0.104 MG |
| Vitamin B6 | 0.04 MG | 0.169 MG |
| Folate | 24 UG | 65 UG |
Minerals
calcium
Pea has 127% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 13 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both pomegranate juice and peas are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Peas | |
|---|---|---|
| linoleic acid | 0.05 G | 0.152 G |
| Total | 0.05 G | 0.152 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 Peas (Peas, green, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Pomegranate juice has 30% less calories than pea - pomegranate juice has 54 calories in 100g and pea has 81 calories.
Does pomegranate juice or peas have more carbohydrates?
By weight, pomegranate juice and peas contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does pomegranate juice or peas contain more potassium?
Both pomegranate juice and peas are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and pea has 244mg of potassium.