Pomegranate Juice vs. Tangerine
Nutrition comparison of Pomegranate Juice and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and tangerine:
- Pomegranate juice is a great source of potassium.
- Tangerine has more thiamin and riboflavin.
- Tangerine has signficantly more dietary fiber than pomegranate juice.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and tangerine contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to tangerine for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Tangerine | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 94% | 90% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and tangerine contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in tangerine comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Tangerine has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Pomegranate juice and tangerine contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Pomegranate juice and tangerine contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both pomegranate juice and tangerine are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 266 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Tangerine has more Vitamin A than pomegranate juice - tangerine has 34ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and tangerine contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than tangerine - pomegranate juice has 10.4ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Tangerine has more thiamin and riboflavin. Both pomegranate juice and tangerine contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Tangerine | |
|---|---|---|
| Thiamin | 0.015 MG | 0.058 MG |
| Riboflavin | 0.015 MG | 0.036 MG |
| Niacin | 0.233 MG | 0.376 MG |
| Pantothenic acid | 0.285 MG | 0.216 MG |
| Vitamin B6 | 0.04 MG | 0.078 MG |
| Folate | 24 UG | 16 UG |
Minerals
calcium
Tangerine has 236% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Pomegranate juice and tangerine contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 29% more potassium than tangerine - pomegranate juice has 214mg of potassium per 100 grams and tangerine has 166mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and tangerine contain small amounts of linoleic acid.
| Pomegranate Juice | Tangerine | |
|---|---|---|
| linoleic acid | 0.05 G | 0.048 G |
| Total | 0.05 G | 0.048 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 Tangerine (Tangerines, (mandarin oranges), raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Tangerine 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 tangerine contain more calories in 100 grams?Pomegranate juice and tangerine contain similar amounts of calories - pomegranate juice has 54 calories in 100g and tangerine has 53 calories.
Does pomegranate juice or tangerine have more carbohydrates?
By weight, pomegranate juice and tangerine contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and tangerine has 13.3g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tangerine comprise of 90% sugar and 20% dietary fiber.