Dates vs. Pomegranate Juice
Nutrition comparison of Dates and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pomegranate juice:
- Both pomegranate juice and dates are high in potassium.
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and pomegranate juice has 81% less calories than date - pomegranate juice has 54 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is heavier in carbs, lighter in fat and similar to pomegranate juice for protein. Dates has a macronutrient ratio of 2:98:0 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pomegranate Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 98% | 94% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pomegranate juice has 82% less carbohydrates than date - pomegranate juice has 13.1g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 66 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and pomegranate juice has 81% less sugar than date - pomegranate juice has 12.7g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Date has 11 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both pomegranate juice and dates are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and dates contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than pomegranate juice - date has 7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than date - pomegranate juice has 0.38mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Pomegranate juice and dates contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and pomegranate juice contain significant amounts of folate.
| Dates | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.05 MG | 0.015 MG |
| Riboflavin | 0.06 MG | 0.015 MG |
| Niacin | 1.61 MG | 0.233 MG |
| Pantothenic acid | 0.805 MG | 0.285 MG |
| Vitamin B6 | 0.249 MG | 0.04 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 800% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both pomegranate juice and dates are high in potassium. Date has 225% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and date has 696mg of potassium.
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: Dates (Dates, medjool) and Pomegranate Juice (Pomegranate juice, bottled) .
Dates 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 dates contain more calories in 100 grams?Date is high in calories and pomegranate juice has 80% less calories than date - pomegranate juice has 54 calories in 100g and date has 277 calories.
Does pomegranate juice or dates have more carbohydrates?
By weight, date is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than date - pomegranate juice has 13.1g of carbs for 100g and date has 75g of carbohydrates.
Does pomegranate juice or dates contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and date has 64mg of calcium.
Does pomegranate juice or dates contain more potassium?
Both pomegranate juice and dates are high in potassium. Date has 230% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and date has 696mg of potassium.