Plums vs. Pomegranate Juice

Nutrition comparison of Plums and Pomegranate Juice


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

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

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

  • Plum has more thiamin, however, pomegranate juice contains more folate.
  • Plum has signficantly more Vitamin C than pomegranate juice.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of plums 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: Plums (Plums, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and plums contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and plum has 46 calories.

For macronutrient ratios, plums is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Plums has a macronutrient ratio of 6:89:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Pomegranate Juice
Protein 6% 1%
Carbohydrates 89% 94%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and plums contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.

dietary fiber

Plum has 13 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.

sugar

Pomegranate juice and plums contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and plum has 9.9g of sugar.

Protein

protein

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

Fat

saturated fat

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

Vitamins

Vitamin C

Plum has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.

Vitamin A

Plum has more Vitamin A than pomegranate juice - plum has 17ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and plums contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.

Vitamin K

Pomegranate juice and plums contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.

The B Vitamins

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

Plums Pomegranate Juice
Thiamin 0.028 MG 0.015 MG
Riboflavin 0.026 MG 0.015 MG
Niacin 0.417 MG 0.233 MG
Pantothenic acid 0.135 MG 0.285 MG
Vitamin B6 0.029 MG 0.04 MG
Folate 5 UG 24 UG

Minerals

calcium

Pomegranate juice and plums contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and plum has 6mg of calcium.

iron

Pomegranate juice and plums contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and plum has 0.17mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 36% more potassium than plum - pomegranate juice has 214mg of potassium per 100 grams and plum has 157mg 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 plums and pomegranate juice contain significant amounts of quercetin.

Plums Pomegranate Juice
Quercetin 0.9 mg 1.11 mg

Omega-3 and Omega-6

omega 6s

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

Plums Pomegranate Juice
linoleic acid 0.044 G 0.05 G
Total 0.044 G 0.05 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Plums or Pomegranate Juice .

Note: The specific food items compared are: Plums (Plums, raw) and Pomegranate Juice (Pomegranate juice, bottled) .

Plums g

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G Water G
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FAQ

Does pomegranate juice or plums contain more calories in 100 grams?
Pomegranate juice and plums contain similar amounts of calories - pomegranate juice has 54 calories in 100g and plum has 46 calories.

Does pomegranate juice or plums have more carbohydrates?
By weight, pomegranate juice and plums contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.