Banana vs. Pomegranate Juice
Nutrition comparison of Banana and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and pomegranate juice:
- Both pomegranate juice and banana are high in potassium.
- Banana has more thiamin, riboflavin, niacin and Vitamin B6.
- Banana has signficantly more Vitamin C than pomegranate juice.
- Banana is a great source of dietary fiber.
USDA sources for nutritional information: Banana (Bananas, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 39% less calories than banana - pomegranate juice has 54 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in protein and similar to pomegranate juice for carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Pomegranate Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 43% less carbohydrates than banana - pomegranate juice has 13.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 25 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Pomegranate juice and banana contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Pomegranate juice and banana contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both pomegranate juice and banana are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and pomegranate juice contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and banana contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Pomegranate juice and banana contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more thiamin, riboflavin, niacin and Vitamin B6. Both banana and pomegranate juice contain significant amounts of pantothenic acid and folate.
| Banana | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.031 MG | 0.015 MG |
| Riboflavin | 0.073 MG | 0.015 MG |
| Niacin | 0.665 MG | 0.233 MG |
| Pantothenic acid | 0.334 MG | 0.285 MG |
| Vitamin B6 | 0.367 MG | 0.04 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Pomegranate juice and banana contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Pomegranate juice and banana contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both pomegranate juice and banana are high in potassium. Banana has 67% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Pomegranate Juice | |
|---|---|---|
| kaempferol | 0.11 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both banana and pomegranate juice contain small amounts of linoleic acid.
| Banana | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.05 G |
| Total | 0.046 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: Banana (Bananas, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Banana 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 banana contain more calories in 100 grams?Pomegranate juice has 40% less calories than banana - pomegranate juice has 54 calories in 100g and banana has 89 calories.
Does pomegranate juice or banana have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than banana - pomegranate juice has 13.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does pomegranate juice or banana contain more potassium?
Both pomegranate juice and banana are high in potassium. Banana has 70% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and banana has 358mg of potassium.