Canned peaches in juice vs pomegranate: which is healthier?
They are about equally nutrient-dense: canned peaches in juice scores 64/100 and pomegranate 65/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Canned peaches in juice
44 kcal per 100 g. 1/2 cup with juice: 125 g
Pomegranate
83 kcal per 100 g. 1/2 cup arils: 87 g
Which to pick for your goal
- Fewer caloriesCanned peaches in juice44 vs 83 kcal per 100 g
- More proteinPomegranate0.6 vs 1.7 g per 100 g
- More fiberPomegranate1.3 vs 4 g per 100 g
- Less sugarCanned peaches in juice10 vs 14 g per 100 g
- More potassiumPomegranate128 vs 236 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Canned peaches in juice, 100 g | Pomegranate, 100 g | Canned peaches in juice, 125 g | Pomegranate, 87 g |
|---|---|---|---|---|
| Calories | 44 kcal | 83 kcal | 55 kcal | 72 kcal |
| Protein | 0.6 g | 1.7 g | 0.8 g | 1.5 g |
| Carbohydrates | 12 g | 19 g | 14 g | 16 g |
| Sugars | 10 g | 14 g | 13 g | 12 g |
| Fiber | 1.3 g | 4 g | 1.6 g | 3.5 g |
| Fat | <0.1 g | 1.2 g | <0.1 g | 1 g |
| Saturated fat | <0.1 g | 0.1 g | <0.1 g | 0.1 g |
| Vitamin C | 3.6 mg | 10 mg | 4.5 mg | 8.9 mg |
| Vitamin A | 19 µg | 0 µg | 24 µg | 0 µg |
| Potassium | 128 mg | 236 mg | 160 mg | 205 mg |
| Iron | 0.3 mg | 0.3 mg | 0.3 mg | 0.3 mg |
| Calcium | 6 mg | 10 mg | 7.5 mg | 8.7 mg |
| Magnesium | 7 mg | 12 mg | 8.8 mg | 10 mg |
| Sodium | 4 mg | 3 mg | 5 mg | 2.6 mg |
Last updated . Scores use the HowHealthyIs Score method.