Pineapple vs. Pomegranate Juice
Nutrition comparison of Pineapple and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and pomegranate juice:
- Pineapple has more thiamin, riboflavin and Vitamin B6.
- Pineapple is an excellent source of Vitamin C.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and pineapple contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is similar to pomegranate juice for protein, carbs and fat. Pineapple has a macronutrient ratio of 4:94:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 94% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and pineapple contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Pineapple has 13 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Pomegranate juice and pineapple contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Pomegranate juice and pineapple contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both pomegranate juice and pineapple are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 477 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Pineapple and pomegranate juice contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and pineapple contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Pomegranate juice and pineapple contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin, riboflavin and Vitamin B6. Both pineapple and pomegranate juice contain significant amounts of niacin, pantothenic acid and folate.
| Pineapple | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.079 MG | 0.015 MG |
| Riboflavin | 0.032 MG | 0.015 MG |
| Niacin | 0.5 MG | 0.233 MG |
| Pantothenic acid | 0.213 MG | 0.285 MG |
| Vitamin B6 | 0.112 MG | 0.04 MG |
| Folate | 18 UG | 24 UG |
Minerals
calcium
Pomegranate juice and pineapple contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Pomegranate juice and pineapple contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 96% more potassium than pineapple - pomegranate juice has 214mg of potassium per 100 grams and pineapple has 109mg 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,
| Pineapple | Pomegranate Juice | |
|---|---|---|
| luteolin | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pineapple and pomegranate juice contain small amounts of linoleic acid.
| Pineapple | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.023 G | 0.05 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Pomegranate Juice (Pomegranate juice, bottled) .
Pineapple 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 pineapple contain more calories in 100 grams?Pomegranate juice and pineapple contain similar amounts of calories - pomegranate juice has 54 calories in 100g and pineapple has 50 calories.
Does pomegranate juice or pineapple have more carbohydrates?
By weight, pomegranate juice and pineapple contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pineapple has 13.1g of carbohydrates.