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  6. Orange juice vs. Tomato

Orange juice vs. Tomato — In-Depth Nutrition Comparison

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A recap on differences between orange juice and tomatoes

  • Orange juice is higher in vitamin C, yet tomatoes are higher in vitamin A and vitamin K.
  • Orange juice covers your daily vitamin C needs 40% more than tomatoes.
  • Orange juice contains 3 times more sugar than tomatoes. While orange juice contains 8.4g of sugar, tomatoes contain only 2.63g.
  • The glycemic index of tomatoes is lower.

Food varieties used in this article are Orange juice, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Orange juice vs Tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Tomato
Tomato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +35%
Contains more CopperCopper +34.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +41.2%
Contains more ManganeseManganese +714.3%
~equal in Magnesium ~11mg
~equal in Calcium ~10mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Tomato
Tomato
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +265%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +7800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Orange juice Tomato DV% diff.
Vitamin C 50mg 13.7mg 40%
Vitamin K 0.1µg 7.9µg 7%
Vitamin B1 0.09mg 0.037mg 4%
Fiber 0.2g 1.2g 4%
Folate 30µg 15µg 4%
Manganese 0.014mg 0.114mg 4%
Vitamin A 10µg 42µg 4%
Vitamin B6 0.04mg 0.08mg 3%
Vitamin E 0.04mg 0.54mg 3%
Vitamin B5 0.19mg 0.089mg 2%
Copper 0.044mg 0.059mg 2%
Fructose 1.37g 2%
Carbs 10.4g 3.89g 2%
Calories 45kcal 18kcal 1%
Vitamin B2 0.03mg 0.019mg 1%
Phosphorus 17mg 24mg 1%
Zinc 0.05mg 0.17mg 1%
Iron 0.2mg 0.27mg 1%
Potassium 200mg 237mg 1%
Vitamin B3 0.4mg 0.594mg 1%
Protein 0.7g 0.88g 0%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 2.69g N/A
Magnesium 11mg 11mg 0%
Calcium 11mg 10mg 0%
Sugar 8.4g 2.63g N/A
Sodium 1mg 5mg 0%
Selenium 0.1µg 0µg 0%
Saturated fat 0.024g 0.028g 0%
Choline 6.2mg 6.7mg 0%
Monounsaturated fat 0.036g 0.031g 0%
Polyunsaturated fat 0.04g 0.083g 0%
Tryptophan 0.002mg 0.006mg 0%
Threonine 0.008mg 0.027mg 0%
Isoleucine 0.008mg 0.018mg 0%
Leucine 0.013mg 0.025mg 0%
Lysine 0.009mg 0.027mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.009mg 0.027mg 0%
Valine 0.011mg 0.018mg 0%
Histidine 0.003mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Tomato
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more CarbsCarbs +167.4%
Contains more ProteinProtein +25.7%
Contains more OtherOther +27.5%
~equal in Fats ~0.2g
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +16.1%
Contains more Poly. FatPolyunsaturated fat +107.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.