Pomegranate Juice vs. Beets
Nutrition comparison of Pomegranate Juice and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and beets:
- Both pomegranate juice and beets are high in potassium.
- Beet has more thiamin, riboflavin and folate.
- Beet is a great source of dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and beets contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to beets for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Beets | |
|---|---|---|
| Protein | 1% | 14% |
| Carbohydrates | 94% | 83% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and beets contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 27 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Beet has 47% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Pomegranate juice and beets contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both pomegranate juice and beets are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has 48 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Beets and pomegranate juice contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and beets contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Pomegranate juice and beets contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more thiamin, riboflavin and folate. Both pomegranate juice and beets contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pomegranate Juice | Beets | |
|---|---|---|
| Thiamin | 0.015 MG | 0.031 MG |
| Riboflavin | 0.015 MG | 0.04 MG |
| Niacin | 0.233 MG | 0.334 MG |
| Pantothenic acid | 0.285 MG | 0.155 MG |
| Vitamin B6 | 0.04 MG | 0.067 MG |
| Folate | 24 UG | 109 UG |
Minerals
calcium
Pomegranate juice and beets contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 700% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both pomegranate juice and beets are high in potassium. Beet has 52% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and beet has 325mg 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, pomegranate juice has more quercetin than beet per 100 grams, however, beet contains more luteolin than pomegranate juice per 100 grams.
| Pomegranate Juice | Beets | |
|---|---|---|
| Quercetin | 1.11 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and beets contain significant amounts of linoleic acid.
| Pomegranate Juice | Beets | |
|---|---|---|
| linoleic acid | 0.05 G | 0.055 G |
| Total | 0.05 G | 0.055 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 Beets (Beets, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Pomegranate juice and beets contain similar amounts of calories - pomegranate juice has 54 calories in 100g and beet has 43 calories.
Does pomegranate juice or beets have more carbohydrates?
By weight, pomegranate juice and beets contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does pomegranate juice or beets contain more potassium?
Both pomegranate juice and beets are high in potassium. Beet has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and beet has 325mg of potassium.