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.
Detailed nutritional comparison of whole milk and pomegranate juice 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: 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.


Image of Whole Milk src
Image of Pomegranate Juice src

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 21:31:48 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 31% 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 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 Whole Milk or Pomegranate Juice .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pomegranate Juice (Pomegranate juice, bottled) .

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G Water G
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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.