Blueberry vs. Pomegranate Juice
Nutrition comparison of Blueberry and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pomegranate juice:
- Blueberry has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate.
- Blueberry has signficantly more Vitamin C than pomegranate juice.
- Blueberry is a great source of dietary fiber.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and blueberry contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in protein and similar to pomegranate juice for carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Pomegranate Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and blueberry contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 23 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Pomegranate juice and blueberry contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Pomegranate juice and blueberry contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both pomegranate juice and blueberry are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and pomegranate juice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and blueberry contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Pomegranate juice and blueberry contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both blueberry and pomegranate juice contain significant amounts of niacin and Vitamin B6.
| Blueberry | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.037 MG | 0.015 MG |
| Riboflavin | 0.041 MG | 0.015 MG |
| Niacin | 0.418 MG | 0.233 MG |
| Pantothenic acid | 0.124 MG | 0.285 MG |
| Vitamin B6 | 0.052 MG | 0.04 MG |
| Folate | 6 UG | 24 UG |
Minerals
calcium
Pomegranate juice and blueberry contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Pomegranate juice and blueberry contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 178% more potassium than blueberry - pomegranate juice has 214mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Pomegranate Juice | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blueberry and pomegranate juice contain significant amounts of linoleic acid.
| Blueberry | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.088 G | 0.05 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Blueberry 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 blueberry contain more calories in 100 grams?Pomegranate juice and blueberry contain similar amounts of calories - pomegranate juice has 54 calories in 100g and blueberry has 57 calories.
Does pomegranate juice or blueberry have more carbohydrates?
By weight, pomegranate juice and blueberry contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.