Grape Juice vs. Pomegranate Juice
Nutrition comparison of Grape 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
grape juice
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and pomegranate juice:
- Pomegranate juice has more pantothenic acid and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and grape juice contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is similar to pomegranate juice for protein, carbs and fat. Grape juice has a macronutrient ratio of 2:96:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Pomegranate Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 96% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and grape juice contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in pomegranate juice and grape juice are both made of 99% sugar and 1% dietary fiber.
dietary fiber
Pomegranate juice and grape juice contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Pomegranate juice and grape juice contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Pomegranate juice and grape juice contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both pomegranate juice and grape juice are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and grape juice contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Grape juice and pomegranate juice contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than grape juice - pomegranate juice has 0.38mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Pomegranate juice and grape juice contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Pomegranate juice has more pantothenic acid and folate. Both grape juice and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grape Juice | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.015 MG |
| Riboflavin | 0.015 MG | 0.015 MG |
| Niacin | 0.133 MG | 0.233 MG |
| Pantothenic acid | 0.048 MG | 0.285 MG |
| Vitamin B6 | 0.032 MG | 0.04 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Pomegranate juice and grape juice contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Pomegranate juice and grape juice contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 106% more potassium than grape juice - pomegranate juice has 214mg of potassium per 100 grams and grape juice has 104mg 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, both grape juice and pomegranate juice contain significant amounts of quercetin.
| Grape Juice | Pomegranate Juice | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.7 mg | ~ |
| Quercetin | 0.72 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grape juice and pomegranate juice contain small amounts of linoleic acid.
| Grape Juice | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.017 G | 0.05 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Pomegranate Juice (Pomegranate juice, bottled) .
Grape Juice 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 grape juice contain more calories in 100 grams?Pomegranate juice and grape juice contain similar amounts of calories - pomegranate juice has 54 calories in 100g and grape juice has 60 calories.
Does pomegranate juice or grape juice have more carbohydrates?
By weight, pomegranate juice and grape juice contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in pomegranate juice and grape juice are both made of 100% sugar and 0% dietary fiber.