Whole Milk vs. Pomegranate Juice
Nutrition comparison of Whole Milk and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and pomegranate juice:
- Pomegranate juice has 23.2 times less saturated fat than whole milk.
- Pomegranate juice is a great source of potassium.
- Whole milk has 60% less sugar than pomegranate juice.
- Whole milk has 63% less carbohydrates than pomegranate juice.
- Whole milk has more thiamin, riboflavin and Vitamin B12, however, pomegranate juice contains more folate.
- Whole milk has signficantly more Vitamin D than pomegranate juice.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and whole milk contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to pomegranate juice per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Pomegranate Juice | |
|---|---|---|
| Protein | 21% | 1% |
| Carbohydrates | 32% | 94% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 63% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Pomegranate juice and whole milk contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 60% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 20 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Pomegranate juice has 23.2 times less saturated fat than whole milk - pomegranate juice has 0.08g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Pomegranate juice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and whole milk contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than pomegranate juice - whole milk has 46ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than pomegranate juice - whole milk has 51iu of Vitamin D per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and whole milk contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Pomegranate juice and whole milk contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more thiamin, riboflavin and Vitamin B12, however, pomegranate juice contains more folate. Both whole milk and pomegranate juice contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Whole Milk | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.046 MG | 0.015 MG |
| Riboflavin | 0.169 MG | 0.015 MG |
| Niacin | 0.089 MG | 0.233 MG |
| Pantothenic acid | 0.373 MG | 0.285 MG |
| Vitamin B6 | 0.036 MG | 0.04 MG |
| Folate | 5 UG | 24 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 927% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Pomegranate juice and whole milk contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 62% more potassium than whole milk - pomegranate juice has 214mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than pomegranate juice per 100 grams.
| Whole Milk | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.12 G | 0.05 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pomegranate Juice (Pomegranate juice, bottled) .
Whole Milk g
()
|
Daily Values (%) |
Pomegranate Juice 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 whole milk contain more calories in 100 grams?Pomegranate juice and whole milk contain similar amounts of calories - pomegranate juice has 54 calories in 100g and whole milk has 61 calories.
Does pomegranate juice or whole milk have more carbohydrates?
By weight, whole milk has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does pomegranate juice or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 930% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and whole milk has 113mg of calcium.