Pomegranate or Beet Juice: An in-depth Comparison

As a Certified Health Coach many of my clients ask about pomegranate and beet juice. One of the questions asked is, how do they compare?

Both Pomegranate and Beet juice are known to help with blood pressure and the cardiovascular system. Beetroot produces Nitric Oxide which has multiple benefits for people. This includes lower blood pressure and better stamina. Pomegranate helps maintain a good Nitric Oxide level in the body. When taken together, these two health powerhouses compliment each other. 

This article will include a side-by-side nutrient comparison and which juice is better for your particular goal. In addition, I’ll examine their glycemic indexes, tastes, prices and health benefits. 

pomegranate and beet juice
Pomegranate and Beet Juice

Pomegranate Juice vs Beet Juice: Nutrient and Vitamin Comparison

The following is a nutrient comparison between each one:

  Pomegranate Juice (1 cup) Beet Juice (1 cup)
Calories 134 62
Protein 0.37 g 1.79 g
Carbohydrates 32.6 g 14.7 g
Fiber 0.2 g 2.7 g
Fat 0.72 g 0.14 g
Sugar 31.4 g 12.0 g
Vitamin A 0 IU 2.4 mcg
Vitamin C 0.24 mg 6.20 mg
Vitamin D 0 mcg 0 mcg
Vitamin B6 0.10 mg 0.12 mg
Vitamin B9 (Folate) 59 mcg  64 mcg
Vitamin B1 (Thiamin) 0.03 mg  0.02 mg
Vitamin B2 (Riboflavin) 0.03 mg  0.08 mg
Vitamin B3 (Niacin) 0.58 mg  0.33 mg
Vitamin B5 (Pantothenic Acid) 0.71 mg  0.63 mg 
Magnesium 17 mg  34 mg
Phosphorous 27 mg  34 mg
Potassium 533 mg 317 mg
Iron 0.24 mg 1.41 mg
Copper 0.05 mg  0.21 mg
Calcium 27 mg 29 mg
Zinc 0.22 mg  0.52 mg

Nutrient Resources12

Examining the nutrient table above shows both juices are nutrient dense. It’s difficult to determine which one is better between the two. Let’s answer, which is better?

Beet juice is better due to its fewer calories, carbohydrates, sugar and higher percentage of protein fiber and minerals. It provides more vitamin A, vitamin C, B6, folate, riboflavin, magnesium, phosphorus, iron, copper, calcium and zinc than pomegranate juice.

Pomegranate is healthy also and provides a higher percentage of thiamin, niacin, B5 and potassium. For this reason, it shouldn’t be ruled out.

Due to their healthiness, I purchase and use both all the time. I add them to my smoothies and protein shakes.

With physician approval many people like consuming both of them to take advantage of all the various nutrients.

A vitamin comparison reveals beetroot is richer in folate, vitamin A and C.

pomegranate juice and beet juice nutrient comparison

Beets or Pomegranate Juice: Which to Choose?

While consuming both can be beneficial, some choose only one due to their particular goals. In this section, I examine the most common goals people have and which one may be better for each one.

Weight Loss

If you’re one of the many people looking to shed some extra belly fat, the number of calories per serving makes a difference. Therefore, let’s take a closer look at which is better for weight loss.

  • Beet juice is better for weight loss because it contains 116% fewer calories per one cup serving. It contains 62 calories per one cup. Pomegranate juice contains 134 calories per one cup.

Keto or Low Carb Diets

One of the main objectives of any Keto type diet is to keep the carbohydrate intake low. Every gram of carbs is important because they can add up pretty fast.

Therefore, let’s examine which one has fewer carbohydrates.

  • Beet juice is better for low-carb diets because it contains 122% fewer carbohydrates per one cup. It contains 14.7 grams of carbohydrates per one cup serving. Pomegranate juice contains 32.6 grams of carbohydrates per one cup.


If gaining lean muscle mass is your goal, then the amount of protein and carbs probably matter to you. 

Protein helps to repair and build muscle after a strenuous workout session. Healthy carbohydrates help to increase performance and fuel energy when exercising or lifting weights.

Therefore, let’s take a look at which is better for bodybuilding.

  • Pomegranate juice and beet juice are similar for bodybuilding because beet juice contains more protein and pomegranate juice contains more carbohydrates. Beet juice contains 385% more protein per one cup. Pomegranate juice contains 122% more carbohydrates per one cup serving.

Even though beet juice provides a considerable percentage more protein, it’s less than two grams total. This amount doesn’t make a huge difference in your total protein for the day. If fueling your workouts with carbs is more important, you’ll want to choose the pomegranate juice.

On the days I lift weights at the gym, I often add it to my protein shakes which I mostly have after my workouts.

Gluten Free

For people who wish to follow a gluten free diet or have Celiac disease, the goal is clear cut, avoid gluten. Therefore, let’s answer which one is gluten free?

  • Pomegranate juice and beet juice are both gluten free and good for gluten free diets.

Sugar Concerns

A diet low in sugar is important. You’ll want to know which of the two has less sugar.

  • Beet juice has 161% less grams of sugar per one cup serving than pomegranate juice. It contains 12.0 grams of sugar per one cup serving. Pomegranate juice contains 31.4 grams of sugar per one cup serving.
pomegranate and beet juice comparison, which is better

Glycemic Indexes

The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood3. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes4

Foods on the index chart are categorized as:

  • Low-GI foods: 55 or under
  • Medium-GI foods: 56-69
  • High-GI foods: 70 or over

How blood sugars levels are affected:

  • Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
  • Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
  • Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.

Let’s examine the glycemic index of both.

Pomegranate juice is a low-GI food with a glycemic score of 53. Beetroot boiled in water has a glycemic score of 64.

The following are the glycemic scores found in The University Of Sydney GI database:

  • POM pomegranate juice: 53
  • Beetroot boiled in water: 64

Both are similar and unfortunately the database doesn’t have a GI for raw beets or beet juice5.

The doctor in the video below explains the benefits of pomegranate juice.

The Prices

The price of foods purchased every week is important to most people, especially with inflation the way it is. Let’s take a close look at how much each one costs.

Pomegranate juice costs more per 32-ounce container and ounce than beet juice. The average price for beet juice is $8.02 for a 32-ounce container. The average price for pomegranate juice is $10.18 for a 32-ounce container.

To conduct my own research, I visited some local supermarkets and compared the prices of both juices. Here are my findings.

First I visited the Walmart supermarket:

  • Lakewood organic pomegranate
    • 32 ounce container is $13.08. This equals $0.41 per ounce
  • Lakewood organic beet juice
    • 32 ounce container is $9.06. This equals $0.28 per ounce

I then checked my local Shoprite supermarket:

  • R.W. Knudsen pomegranate
    • 32 ounce container is $7.29. This equals $0.23 per ounce
  • R.W. Knudsen Organic beet juice
    • 32 ounce container is $6.99. This equals $0.22 per ounce


Sometimes all the issues and goals listed above don’t matter, and the taste may make the difference when choosing between the two. If someone doesn’t like how something tastes, they will probably not add it into their shopping cart.

Therefore, let’s examine how the taste of each and how they compare.

Pomegranate juice is mostly sour with some sweetness due to its sugar content. Beet juice is more earthy, sharp and bitter.

Many people mix either one with other juices to improve the taste or to provide a wider variety of nutrients. They can be mixed together, especially into smoothies.

I wanted to get the opinion of real people like you by conducting some original research. So I reached out to some members of food groups, my clients and readers. I asked, which one tastes better?

  • 49% said they preferred the taste of pomegranate juice.
  • 39% said they preferred the taste of beet juice.
  • 12% said they had no preference.

I also participated in my own blind taste test. I had blended each juice separately into two different smoothies. I picked the drink containing the pomegranate juice.

In the battle of taste, pomegranate juice tastes better and was the winner in the poll and in my own taste test.

drinking pomegranate juice.
Drinking pomegranate juice

Pomegranate Juice Health Benefits

Originating from Iran and India, Pomegranate seeds have become a staple fruit for many people across the world. It was believed, in ancient times to be the fruit of luck and fertility. The fruit is considered a berry and it has a variety of essential nutrients. Some of these nutrients include:

  • Thiamin
  • Niacin
  • B5
  • Fiber
  • Potassium

It acts as an antioxidant and has some powerful benefits on the human body. The fruit has been part of many medical studies, and the benefits are starting to be more recognized and included in recipes6.

May lower the risk of heart problems

Heart disease is something that spring to everyone’s mind every now and then. The truth is, most of us know somebody who is/was affected by heart problems. As we reach our later years, we start thinking about this more and more. 

The fruit has properties that help maintain a good level of Nitric Oxide ( NO ). Nitric oxide has been shown to have a positive impact on the blood flow in the arteries. To learn more about how this fruit can have a positive impact on the heart, keep reading7.

Potassium and Blood Pressure

It provides a good amount of potassium. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure8. Potassium helps reduce the sodium in the body.

Potassium helps the body reduce excess fluid therefore reducing blood pressure.

Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming not enough potassium or too much sodium throws off the delicate balance the kidneys need to remove the excess water9.


One of the biggest headlines to come from studies conducted on the Pomegranate is the positive effect it can have on cancer cells10. Particularly on Breast, Prostate, and Colon cancer. This might have something to do with the anti-inflammatory properties in the fruit.

The study does not state it will not prevent or cure these issues but rather the fruit has the ability to prolong the growth of the disease. It slows the process down of cancer cells splitting and multiplying.

How should you consume Pomegranate?

This is down to personal experience and your preferences. From skin extracts, oil concentrates to juice, the choice is yours.

What we can say is, drinking it is the easiest and best way, in my opinion, to get those essential nutrients into your body. This is especially true if you lead a busy life. Being able to pick up your drink and take a sip can be the most convenient way.

Beet Juice Benefits

Let’s start by talking about the vegetable itself. First domesticated by the Egyptians and Greeks, Beets have much nutritional value, even if they are above 80% water. The Beet contains the following minerals and vitamins.


  • Iron
  • Calcium
  • Zinc
  • Phosphorus
  • Magnesium 


  • Vitamin A
  • Vitamin B6
  • Vitamin C 
  • Folate
  • Riboflavin

As we mentioned above, Beet juice releases Nitric Oxide into our bodies11. This is essential for the cardiovascular system.

The B vitamins provided help support the following12:

  • Nerve function.
  • Red blood cells.
  • Brain function.
  • Digestion.
  • Cardiovascular disease.
  • Energy levels.

It contains a good amount of fiber. Fiber is helpful in a recipe for many reasons. It is known for the following:

  • Help overall digestion.
  • Helps to have a more regular stool and avoid constipation.
  • Manage the blood glucose levels which helps decrease the risk of diabetes.
  • Aids greatly in weight management because it allows you to feel full faster and eat less. 

Beet has more iron. Iron is a necessary part of any healthy diet13 and may help with the following:

  • The immune system.
  • Vital for development and growth.
  • Is essential the creation of red blood cells.
  • Help some hormones remain balanced.

Improves Stamina

It is said the Nitric Oxide makes exercising easier by increasing stamina. It does this by reducing the amount of oxygen required by the cardiovascular system. 


Nitrates are essential to our bodies. The Nitrates found in Beets help our bodies with Oxygen intake, Oxygen use, and altogether, blood flow. To put it in simple terms, all of this makes life easier for our hearts, which helps prevent heart-disease14. 

The magnesium provided in a beet helps the body control the following:

  • High blood pressure
  • Nerve function
  • Muscle function
  • Blood sugar
  • Insomnia

Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure15.

Many people supplement with magnesium in the evening because it helps calm the whole body including blood vessels.

Since it contains more calcium, this helps with the following:

  • Maintain and build strong bones.
  • Nerve function.
  • Help the muscles to function properly.

In addition, calcium is important for the heart and blood pressure. Harvard Health reports calcium in recipes helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels16.

The following video explains how to make both together in the same drink to maximize all their benefits.


Studies have shown that by drinking juice beets, you can reduce the chances of having Kidney failure17. 

The phosphorus provided has been shown in scientific studies to help with the following:

  • Muscle recovery and contraction.
  • Promote bone and teeth health.
  • Help the body store and manage energy.
  • Promote healthy nerve conduction.
  • Help the kidneys remove waste.

If you’ve been wondering if you’re storing it the correct way, find out in my article, A Guide To Pomegranate Juice Storage and Shelf Life.

I use both in my smoothies at home. Sometimes together making a beetroot pomegranate juice smoothie. I share 5 smoothie recipes in my Top Tips Health Guide. It’s an instant free download that you can get right now by clicking here, Health Guide.

Beetroot makes a blood red juice while pomegranate may be a little lighter. Combining beetroot and pomegranate helps with the taste.

Saturated Fat

Neither juice is considered high in fat or saturated fat. If you’re looking for low fat recipes, beetroots or pomegranates are favorable.

If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.

Read Next – More Pomegranate and Food vs Food Articles

Can Pomegranate Increase Weight? Facts and Myths Revealed

Here’s What To Do With Unripe Pomegranates

Free-Range Chicken vs. Grain-Fed Chicken: Which is better?

Frozen Salmon vs. Canned Salmon: Which is Healthier?

Is Organic Chicken Free Range?

  1. USDA: Pomegranate juice, bottled []
  2. USDA: Beet juice []
  3. Harvard Health Publishing: Glycemic index for 60+ foods []
  4. National Institute of Diabetes and Digestive and Kidney Diseases: Know Your Blood Sugar Numbers: Use Them to Manage Your Diabetes []
  5. The University of Sydney: Your GI Shopping Guide []
  6. National Center for Biotechnology Information: Potent health effects of pomegranate []
  7. National Center for Biotechnology Information: Pomegranate for Your Cardiovascular Health []
  8. Harvard Health: Potassium lowers blood pressure []
  9. National Center for Biotechnology Information: The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach []
  10. National Center for Biotechnology Information: Punica granatum (Pomegranate) activity in health promotion and cancer prevention []
  11. National Center for Biotechnology Information: The Potential Benefits of Red Beetroot Supplementation in Health and Disease []
  12. Harvard T.H. Chan: B Vitamins []
  13. National Institutes of Health: Iron []
  14. National Center for Biotechnology Information: Beetroot juice reduces infarct size and improves cardiac function following ischemia-reperfusion injury: Possible involvement of endogenous H2S []
  15. National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis []
  16. Harvard Health: Key minerals to help control blood pressure []
  17. National Center for Biotechnology Information: Functional properties of beetroot (Beta vulgarisms) in management of cardio metabolic diseases []

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