Pomegranate Juice vs. Watermelon
Nutrition comparison of Pomegranate Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and watermelon:
- Pomegranate juice is a great source of potassium.
- Watermelon has 51% less sugar than pomegranate juice.
- Watermelon has more thiamin, however, pomegranate juice contains more folate.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 44% less calories than pomegranate juice - watermelon has 30 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 watermelon for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Watermelon | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 94% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and pomegranate juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and pomegranate juice has 13.1g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in pomegranate juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Watermelon and pomegranate juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and pomegranate juice has 0.1g of dietary fiber.
sugar
Watermelon has 51% less sugar than pomegranate juice - watermelon has 6.2g of sugar per 100 grams and pomegranate juice has 12.7g of sugar.
Protein
protein
Watermelon and pomegranate juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and pomegranate juice has 0.15g of protein.
Fat
saturated fat
Both watermelon and pomegranate juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and pomegranate juice has 0.08g of saturated fat.
Vitamins
Vitamin C
Watermelon has 80 times more Vitamin C than pomegranate juice - watermelon has 8.1mg of Vitamin C per 100 grams and pomegranate juice has 0.1mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than pomegranate juice - watermelon has 28ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Watermelon and pomegranate juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pomegranate juice has 0.38mg of Vitamin E.
Vitamin K
Watermelon and pomegranate juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pomegranate juice has 10.4ug of Vitamin K.
The B Vitamins
Watermelon has more thiamin, however, pomegranate juice contains more folate. Both pomegranate juice and watermelon contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pomegranate Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.015 MG | 0.033 MG |
| Riboflavin | 0.015 MG | 0.021 MG |
| Niacin | 0.233 MG | 0.178 MG |
| Pantothenic acid | 0.285 MG | 0.221 MG |
| Vitamin B6 | 0.04 MG | 0.045 MG |
| Folate | 24 UG | 3 UG |
Minerals
calcium
Watermelon and pomegranate juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and pomegranate juice has 11mg of calcium.
iron
Watermelon and pomegranate juice contain similar amounts of iron - watermelon has 0.24mg 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 91% more potassium than watermelon - watermelon has 112mg 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, pomegranate juice has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than pomegranate juice per 100 grams.
| Pomegranate Juice | Watermelon | |
|---|---|---|
| Quercetin | 1.11 mg | ~ |
| luteolin | ~ | 0.46 mg |
| kaempferol | ~ | 0.45 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and watermelon contain small amounts of linoleic acid.
| Pomegranate Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.05 G | 0.05 G |
| Total | 0.05 G | 0.05 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 Watermelon (Watermelon, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Watermelon 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 watermelon or pomegranate juice contain more calories in 100 grams?Watermelon has 40% less calories than pomegranate juice - watermelon has 30 calories in 100g and pomegranate juice has 54 calories.
Does watermelon or pomegranate juice have more carbohydrates?
By weight, watermelon and pomegranate juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and pomegranate juice has 13.1g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in pomegranate juice comprise of 100% sugar and 0% dietary fiber.