Pomegranate Juice vs. Broccoli

Nutrition comparison of Pomegranate Juice and Broccoli


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

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

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

  • Both pomegranate juice and broccoli are high in potassium.
  • Broccoli has 6.4 times less sugar than pomegranate juice.
  • Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of pomegranate juice and broccoli 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: Pomegranate Juice (Pomegranate juice, bottled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 37% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Broccoli
Protein 1% 28%
Carbohydrates 94% 65%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Broccoli has 49% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli 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 broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 6.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Broccoli has 17 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both pomegranate juice and broccoli are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has more Vitamin A than pomegranate juice - broccoli has 31ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and broccoli contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 877% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and broccoli contain significant amounts of pantothenic acid.

Pomegranate Juice Broccoli
Thiamin 0.015 MG 0.071 MG
Riboflavin 0.015 MG 0.117 MG
Niacin 0.233 MG 0.639 MG
Pantothenic acid 0.285 MG 0.573 MG
Vitamin B6 0.04 MG 0.175 MG
Folate 24 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 327% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 630% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both pomegranate juice and broccoli are high in potassium. Broccoli has 48% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and broccoli has 316mg 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 Broccoli
Quercetin 1.11 mg 3.26 mg
luteolin ~ 0.8 mg
kaempferol ~ 7.84 mg
myricetin ~ 0.06 mg

Omega-3 and Omega-6

omega 6s

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

Pomegranate Juice Broccoli
linoleic acid 0.05 G 0.049 G
other omega 6 ~ 0.006 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 Broccoli (Broccoli, raw) .

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