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.
Detailed nutritional comparison of pomegranate juice and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Watermelon src

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, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Watermelon
Protein 1% 7%
Carbohydrates 94% 88%
Fat 5% 5%
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 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 Watermelon .

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

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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.