Pomegranate Juice vs. Strawberries

Nutrition comparison of Pomegranate Juice and Strawberries


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

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

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

  • Pomegranate juice is a great source of potassium.
  • Strawberry has 61% less sugar than pomegranate juice.
  • Strawberry has signficantly more dietary fiber than pomegranate juice.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of pomegranate juice and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 41% less calories than pomegranate juice - strawberry has 32 calories per 100 grams and pomegranate juice has 54 calories.

For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to strawberries for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Strawberries
Protein 1% 8%
Carbohydrates 94% 85%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Strawberries and pomegranate juice contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in pomegranate juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Strawberry has signficantly more dietary fiber than pomegranate juice - strawberry has 2g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.

sugar

Strawberry has 61% less sugar than pomegranate juice - strawberry has 4.9g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.

Protein

protein

Strawberries and pomegranate juice contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and pomegranate juice has 0.15g of protein.

Fat

saturated fat

Both strawberries and pomegranate juice are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 587 times more Vitamin C than pomegranate juice - strawberry has 58.8mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.

Vitamin A

Strawberries and pomegranate juice contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Strawberries and pomegranate juice contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.

Vitamin K

Strawberries and pomegranate juice contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.

The B Vitamins

Both pomegranate juice and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pomegranate Juice Strawberries
Thiamin 0.015 MG 0.024 MG
Riboflavin 0.015 MG 0.022 MG
Niacin 0.233 MG 0.386 MG
Pantothenic acid 0.285 MG 0.125 MG
Vitamin B6 0.04 MG 0.047 MG
Folate 24 UG 24 UG

Minerals

calcium

Strawberries and pomegranate juice contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.

iron

Strawberries and pomegranate juice contain similar amounts of iron - strawberry has 0.41mg 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 40% more potassium than strawberry - strawberry has 153mg 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 strawberries contain significant amounts of quercetin.

Pomegranate Juice Strawberries
Quercetin 1.11 mg 1.11 mg
kaempferol ~ 0.5 mg
myricetin ~ 0.04 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and strawberries contain significant amounts of linoleic acid.

Pomegranate Juice Strawberries
linoleic acid 0.05 G 0.09 G
Total 0.05 G 0.09 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 Strawberries .

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

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FAQ

Does strawberries or pomegranate juice contain more calories in 100 grams?
Strawberry has 40% less calories than pomegranate juice - strawberry has 32 calories in 100g and pomegranate juice has 54 calories.

Does strawberries or pomegranate juice have more carbohydrates?
By weight, strawberries and pomegranate juice contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in pomegranate juice comprise of 100% sugar and 0% dietary fiber.