Pomegranate Juice vs. Cashews
Nutrition comparison of Pomegranate Juice and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and cashews:
- Both pomegranate juice and cashews are high in potassium.
- Cashew has 53% less sugar than pomegranate juice.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and pomegranate juice has 90% less calories than cashew - pomegranate juice has 54 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Cashews | |
|---|---|---|
| Protein | 1% | 13% |
| Carbohydrates | 94% | 21% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pomegranate juice has 57% less carbohydrates than cashew - pomegranate juice has 13.1g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 32 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Cashew has 53% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 120 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pomegranate juice has 99% less saturated fat than cashew - pomegranate juice has 0.08g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and cashews contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin E
Pomegranate juice and cashews contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 228% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pomegranate juice and cashews contain significant amounts of folate.
| Pomegranate Juice | Cashews | |
|---|---|---|
| Thiamin | 0.015 MG | 0.423 MG |
| Riboflavin | 0.015 MG | 0.058 MG |
| Niacin | 0.233 MG | 1.062 MG |
| Pantothenic acid | 0.285 MG | 0.864 MG |
| Vitamin B6 | 0.04 MG | 0.417 MG |
| Folate | 24 UG | 25 UG |
Minerals
calcium
Cashew has 236% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 65 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both pomegranate juice and cashews are high in potassium. Cashew has 208% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Cashews | |
|---|---|---|
| linoleic acid | 0.05 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.05 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and pomegranate juice has 90% less calories than cashew - pomegranate juice has 54 calories in 100g and cashew has 553 calories.
Does pomegranate juice or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and pomegranate juice has 60% fewer carbohydrates than cashew - pomegranate juice has 13.1g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does pomegranate juice or cashews contain more iron?
Cashew is an abundant source of iron and it has 65 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and cashew has 6.7mg of iron.
Does pomegranate juice or cashews contain more potassium?
Both pomegranate juice and cashews are high in potassium. Cashew has 210% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and cashew has 660mg of potassium.