Pineapple Juice vs. Pomegranate Juice

Nutrition comparison of Pineapple 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 pineapple juice versus pomegranate juice (100g each) below using 2020 USDA and NIH data[1].

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

  • Pineapple juice has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid.
  • Pineapple juice has signficantly more Vitamin C than pomegranate juice.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of pineapple 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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple Juice src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and pineapple juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and pineapple juice has 53 calories.

For macronutrient ratios, pineapple juice is similar to pomegranate juice for protein, carbs and fat. Pineapple juice has a macronutrient ratio of 3:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Juice Pomegranate Juice
Protein 3% 1%
Carbohydrates 95% 94%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and pineapple juice contain similar amounts carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.

dietary fiber

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

sugar

Pomegranate juice and pineapple juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and pineapple juice has 10g of sugar.



Protein

protein

Pomegranate juice and pineapple juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and pineapple juice has 0.36g of protein.

Fat

saturated fat

Both pomegranate juice and pineapple juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.

Vitamins

Vitamin C

Pineapple juice has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.

Vitamin A

Pineapple juice and pomegranate juice contain similar amounts of Vitamin A - pineapple juice has 1.5ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and pineapple juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.

Vitamin K

Pomegranate juice and pineapple juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.

The B Vitamins

Pineapple juice has more thiamin and Vitamin B6, however, pomegranate juice contains more pantothenic acid. Both pineapple juice and pomegranate juice contain significant amounts of riboflavin, niacin and folate.

Pineapple Juice Pomegranate Juice
Thiamin 0.058 MG 0.015 MG
Riboflavin 0.021 MG 0.015 MG
Niacin 0.199 MG 0.233 MG
Pantothenic acid 0.056 MG 0.285 MG
Vitamin B6 0.1 MG 0.04 MG
Folate 18 UG 24 UG

Minerals

calcium

Pomegranate juice and pineapple juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and pineapple juice has 13mg of calcium.

iron

Pomegranate juice and pineapple juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and pineapple juice has 0.31mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 65% more potassium than pineapple juice - pomegranate juice has 214mg of potassium per 100 grams and pineapple juice has 130mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Pineapple Juice Pomegranate Juice
linoleic acid 0.024 G 0.05 G
Total 0.024 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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) .

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