Pomegranate Juice vs. Raisins

Nutrition comparison of Pomegranate Juice and Raisins


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

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

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

  • Both pomegranate juice and raisins are high in potassium.
  • Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber.
Detailed nutritional comparison of pomegranate juice and raisins 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: Pomegranate Juice (Pomegranate juice, bottled) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and pomegranate juice has 82% less calories than raisin - pomegranate juice has 54 calories per 100 grams and raisin has 296 calories.

For macronutrient ratios, pomegranate juice is heavier in fat and similar to raisins for protein and carbs. Pomegranate juice has a macronutrient ratio of 1:94:5 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Raisins
Protein 1% 3%
Carbohydrates 94% 96%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and pomegranate juice has 83% less carbohydrates than raisin - pomegranate juice has 13.1g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 67 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.

sugar

Raisin has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 15 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and raisin has 2.5g of protein.

Fat

saturated fat

Both pomegranate juice and raisins are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.

Vitamins

Vitamin C

Raisin has 53 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.

Vitamin E

Pomegranate juice has more Vitamin E than raisin - pomegranate juice has 0.38mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Pomegranate juice has more Vitamin K than raisin - pomegranate juice has 10.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more pantothenic acid and folate.

Pomegranate Juice Raisins
Thiamin 0.015 MG 0.112 MG
Riboflavin 0.015 MG 0.182 MG
Niacin 0.233 MG 1.114 MG
Pantothenic acid 0.285 MG 0.045 MG
Vitamin B6 0.04 MG 0.188 MG
Folate 24 UG 3 UG

Minerals

calcium

Raisin has 155% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and raisin has 28mg of calcium.

iron

Raisin is a great source of iron and it has 24 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and raisin has 2.6mg of iron.

potassium

Both pomegranate juice and raisins are high in potassium. Raisin has 286% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and raisin has 825mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, raisin has more linoleic acid than pomegranate juice per 100 grams.

Pomegranate Juice Raisins
linoleic acid 0.05 G 0.122 G
Total 0.05 G 0.122 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pomegranate Juice or Raisins .

Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Raisins (Raisins, seeded) .

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FAQ

Does pomegranate juice or raisins contain more calories in 100 grams?
Raisin is high in calories and pomegranate juice has 80% less calories than raisin - pomegranate juice has 54 calories in 100g and raisin has 296 calories.

Does pomegranate juice or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than raisin - pomegranate juice has 13.1g of carbs for 100g and raisin has 78.5g of carbohydrates.

Does pomegranate juice or raisins contain more potassium?
Both pomegranate juice and raisins are high in potassium. Raisin has 290% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and raisin has 825mg of potassium.