Pomegranate Juice vs. Romaine Lettuce
Nutrition comparison of Pomegranate Juice and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and romaine lettuce:
- Both pomegranate juice and romaine lettuce are high in potassium.
- Romaine lettuce has 69% less calories than pomegranate juice.
- Romaine lettuce has 75% less carbohydrates than pomegranate juice.
- Romaine lettuce has 9.6 times less sugar than pomegranate juice.
- Romaine lettuce has more thiamin, riboflavin and folate.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 69% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Romaine Lettuce | |
|---|---|---|
| Protein | 1% | 26% |
| Carbohydrates | 94% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 75% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 20 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 9.6 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Pomegranate juice and romaine lettuce contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both pomegranate juice and romaine lettuce are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 39 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - romaine lettuce has 436ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and romaine lettuce contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 886% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin and folate. Both pomegranate juice and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pomegranate Juice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.015 MG | 0.072 MG |
| Riboflavin | 0.015 MG | 0.067 MG |
| Niacin | 0.233 MG | 0.313 MG |
| Pantothenic acid | 0.285 MG | 0.142 MG |
| Vitamin B6 | 0.04 MG | 0.074 MG |
| Folate | 24 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 200% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 870% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both pomegranate juice and romaine lettuce are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium per 100 grams and romaine lettuce has 247mg 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 pomegranate juice and romaine lettuce contain significant amounts of quercetin.
| Pomegranate Juice | Romaine Lettuce | |
|---|---|---|
| Quercetin | 1.11 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and romaine lettuce contain small amounts of linoleic acid.
| Pomegranate Juice | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.05 G | 0.047 G |
| Total | 0.05 G | 0.047 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: Pomegranate Juice (Pomegranate juice, bottled) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce contain more calories in 100 grams?Romaine lettuce has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and romaine lettuce has 17 calories.
Does pomegranate juice or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 80% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.
Does pomegranate juice or romaine lettuce contain more potassium?
Both pomegranate juice and romaine lettuce are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.