Pomegranate juice vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pomegranate juice, bottled is higher in more vitamins & minerals
Calories (kcal)
Pomegranate juice 54
Apple juice 46
Protein (g)
Pomegranate juice 0.150
Apple juice 0.100
Carbs (g)
Pomegranate juice 13.1
Apple juice 11.3
Fat (g)
Pomegranate juice 0.290
Apple juice 0.130
Fiber (g)
Pomegranate juice 0.100
Apple juice 0.200
Quick answers
Which has more protein?
Pomegranate juice, bottled — 0.150g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 54 kcal per 100g.
Which is more nutrient-dense?
Pomegranate juice, bottled scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pomegranate juice | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 54 kcal | 46 kcal | +17% |
| Macronutrients | |||
| Water | 85.9 g | 88.2 g | -3% |
| Protein | 0.150 g | 0.100 g | +50% |
| Total lipid (fat) | 0.290 g | 0.130 g | +123% |
| Carbohydrate, by difference | 13.1 g | 11.3 g | +16% |
| Fiber, total dietary | 0.100 g | 0.200 g | -50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.077 g | 0.022 g | +250% |
| Fatty acids, total monounsaturated | 0.059 g | 0.006 g | +883% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 38.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.015 mg | 0.021 mg | -29% |
| Riboflavin (Vitamin B2) | 0.015 mg | 0.017 mg | -12% |
| Niacin (Vitamin B3) | 0.233 mg | 0.073 mg | +219% |
| Pantothenic acid (Vitamin B5) | 0.285 mg | 0.049 mg | +482% |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 0.018 mg | +122% |
| Biotin (Vitamin B7) | 24.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 4.80 mg | 1.80 mg | +167% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.380 mg | 0.010 mg | +3700% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 8.00 mg | +38% |
| Iron, Fe | 0.100 mg | 0.120 mg | -17% |
| Magnesium, Mg | 7.00 mg | 5.00 mg | +40% |
| Phosphorus, P | 11.0 mg | 7.00 mg | +57% |
| Potassium, K | 214 mg | 101 mg | +112% |
| Sodium, Na | 9.00 mg | 4.00 mg | +125% |
| Zinc, Zn | 0.090 mg | 0.020 mg | +350% |
| Copper, Cu | 0.021 mg | 0.012 mg | +75% |
| Manganese, Mn | 0.095 mg | 0.074 mg | +28% |
| Selenium, Se | 0.300 ug | 0.100 ug | +200% |
| Other Nutrients | |||
| Energy | 228 kj | 191 kj | +19% |
| Ash | 0.490 g | 0.230 g | +113% |
| Total Sugars | 12.6 g | 9.62 g | +31% |
| Sucrose | 0 g | 1.26 g | -100% |
| Glucose | 6.28 g | 2.63 g | +139% |
| Fructose | 6.37 g | 5.73 g | +11% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 0 ug | |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 1.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 16.0 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 10.4 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.044 g | 0.018 g | +144% |
| SFA 18:0 (Stearic acid) | 0.024 g | 0.002 g | +1100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.049 g | 0.005 g | +880% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.050 g | 0.039 g | +28% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.050 g | 0.033 g | +52% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.007 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin trimers | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 1.11 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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