Pomegranate Juice vs. Raspberries
Nutrition comparison of Pomegranate Juice and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and raspberries:
- Pomegranate juice is a great source of potassium.
- Raspberry has 65% less sugar than pomegranate juice.
- Raspberry has more thiamin and riboflavin.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and pomegranate juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and pomegranate juice has 54 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Raspberries | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 94% | 82% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and pomegranate juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 64 times more dietary fiber than pomegranate juice - raspberry has 6.5g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
Raspberry has 65% less sugar than pomegranate juice - raspberry has 4.4g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
Raspberries and pomegranate juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both raspberries and pomegranate juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 261 times more Vitamin C than pomegranate juice - raspberry has 26.2mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.
Vitamin A
Raspberries and pomegranate juice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Raspberries and pomegranate juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
Raspberries and pomegranate juice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin and riboflavin. Both pomegranate juice and raspberries contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Raspberries | |
|---|---|---|
| Thiamin | 0.015 MG | 0.032 MG |
| Riboflavin | 0.015 MG | 0.038 MG |
| Niacin | 0.233 MG | 0.598 MG |
| Pantothenic acid | 0.285 MG | 0.329 MG |
| Vitamin B6 | 0.04 MG | 0.055 MG |
| Folate | 24 UG | 21 UG |
Minerals
calcium
Raspberry has 127% more calcium than pomegranate juice - raspberry has 25mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
Raspberry has 590% more iron than pomegranate juice - raspberry has 0.69mg of iron per 100 grams and pomegranate juice has 0.1mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 42% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and pomegranate juice has 214mg 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 raspberries contain significant amounts of quercetin.
| Pomegranate Juice | Raspberries | |
|---|---|---|
| Quercetin | 1.11 mg | 1.05 mg |
| kaempferol | ~ | 0.06 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.05 G | 0.249 G |
| Total | 0.05 G | 0.249 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 Raspberries (Raspberries, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Raspberries 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 raspberries or pomegranate juice contain more calories in 100 grams?Raspberries and pomegranate juice contain similar amounts of calories - raspberry has 52 calories in 100g and pomegranate juice has 54 calories.
Does raspberries or pomegranate juice have more carbohydrates?
By weight, raspberries and pomegranate juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates.