Cranberry Juice vs. Pomegranate Juice

Nutrition comparison of Cranberry Juice and Pomegranate Juice


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

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

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

  • Cranberry juice has signficantly more Vitamin C than pomegranate juice.
  • Pomegranate juice has more pantothenic acid and folate.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of cranberry juice and pomegranate juice 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: Cranberry Juice (Cranberry juice, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry Juice src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and cranberry juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and cranberry juice has 46 calories.

For macronutrient ratios, cranberry juice is similar to pomegranate juice for protein, carbs and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Juice Pomegranate Juice
Protein 3% 1%
Carbohydrates 95% 94%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and cranberry juice contain similar amounts carbs - pomegranate juice has 13.1g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.

The carbs in pomegranate juice and cranberry juice are both made of 99% sugar and 1% dietary fiber.

dietary fiber

Pomegranate juice and cranberry juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.

sugar

Pomegranate juice and cranberry juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and cranberry juice has 12.1g of sugar.



Protein

protein

Pomegranate juice and cranberry juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and cranberry juice has 0.39g of protein.

Fat

saturated fat

Both pomegranate juice and cranberry juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.

Vitamins

Vitamin C

Cranberry juice has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.

Vitamin A

Cranberry juice and pomegranate juice contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and cranberry juice contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.

Vitamin K

Pomegranate juice and cranberry juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.

The B Vitamins

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

Cranberry Juice Pomegranate Juice
Thiamin 0.009 MG 0.015 MG
Riboflavin 0.018 MG 0.015 MG
Niacin 0.091 MG 0.233 MG
Pantothenic acid ~ 0.285 MG
Vitamin B6 0.052 MG 0.04 MG
Folate 1 UG 24 UG

Minerals

calcium

Pomegranate juice and cranberry juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and cranberry juice has 8mg of calcium.

iron

Pomegranate juice and cranberry juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cranberry juice has 0.25mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 178% more potassium than cranberry juice - pomegranate juice has 214mg of potassium per 100 grams and cranberry juice has 77mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Cranberry Juice Pomegranate Juice
linoleic acid 0.042 G 0.05 G
Total 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) .

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