Pomegranate Juice vs. Zucchini
Nutrition comparison of Pomegranate Juice and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and zucchini:
- Both pomegranate juice and zucchini are high in potassium.
- Zucchini has 3.2 times less carbohydrates than pomegranate juice.
- Zucchini has 4 times less sugar than pomegranate juice.
- Zucchini has 69% less calories than pomegranate juice.
- Zucchini has more thiamin, riboflavin and Vitamin B6.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 69% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Zucchini | |
|---|---|---|
| Protein | 1% | 24% |
| Carbohydrates | 94% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.2 times less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Zucchini has 900% more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 4 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Pomegranate juice and zucchini contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both pomegranate juice and zucchini are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 178 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than pomegranate juice - zucchini has 10ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and zucchini contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Pomegranate juice and zucchini contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more thiamin, riboflavin and Vitamin B6. Both pomegranate juice and zucchini contain significant amounts of niacin, pantothenic acid and folate.
| Pomegranate Juice | Zucchini | |
|---|---|---|
| Thiamin | 0.015 MG | 0.045 MG |
| Riboflavin | 0.015 MG | 0.094 MG |
| Niacin | 0.233 MG | 0.451 MG |
| Pantothenic acid | 0.285 MG | 0.204 MG |
| Vitamin B6 | 0.04 MG | 0.163 MG |
| Folate | 24 UG | 24 UG |
Minerals
calcium
Pomegranate juice and zucchini contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Pomegranate juice and zucchini contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both pomegranate juice and zucchini are high in potassium. Zucchini has 22% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and zucchini has 261mg 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 zucchini contain significant amounts of quercetin.
| Pomegranate Juice | Zucchini | |
|---|---|---|
| Quercetin | 1.11 mg | 0.66 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and zucchini contain small amounts of linoleic acid.
| Pomegranate Juice | Zucchini | |
|---|---|---|
| linoleic acid | 0.05 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.05 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Zucchini has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and zucchini has 17 calories.
Does pomegranate juice or zucchini have more carbohydrates?
By weight, zucchini has 3.2 times fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does pomegranate juice or zucchini contain more potassium?
Both pomegranate juice and zucchini are high in potassium. Zucchini has 20% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and zucchini has 261mg of potassium.