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  6. Pomegranate vs. Tomato juice

Pomegranate vs. Tomato juice — In-Depth Nutrition Comparison

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Important differences between pomegranate and tomato juice

  • Pomegranate has more fiber, copper, and vitamin K; however, tomato juice has more vitamin C and vitamin A.
  • Tomato juice's daily need coverage for vitamin C is 67% more.
  • Pomegranate has 10 times more fiber than tomato juice. Pomegranate has 4g of fiber, while tomato juice has 0.4g.
  • Tomato juice is lower in sugar.

The food varieties used in the comparison are Pomegranates, raw and Tomato juice, canned, without salt added.

Infographic

Pomegranate vs Tomato juice 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more CopperCopper +276.2%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +75%
Contains more IronIron +30%
~equal in Magnesium ~11mg
~equal in Calcium ~10mg
~equal in Potassium ~217mg
~equal in Selenium ~0.5µg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +613%
Contains more FolateFolate +90%
Contains more CholineCholine +11.8%
Contains more Vitamin CVitamin C +587.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B2Vitamin B2 +47.2%
Contains more Vitamin B3Vitamin B3 +129.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Tomato juice DV% diff.
Vitamin C 10.2mg 70.1mg 67%
Fiber 4g 0.4g 14%
Copper 0.158mg 0.042mg 13%
Vitamin K 16.4µg 2.3µg 12%
Vitamin B5 0.377mg 8%
Folate 38µg 20µg 5%
Carbs 18.7g 3.53g 5%
Calories 83kcal 17kcal 3%
Vitamin A 0µg 23µg 3%
Vitamin B1 0.067mg 0.1mg 3%
Fructose 1.33g 2%
Vitamin B3 0.293mg 0.673mg 2%
Protein 1.67g 0.85g 2%
Manganese 0.119mg 0.068mg 2%
Vitamin E 0.6mg 0.32mg 2%
Vitamin B2 0.053mg 0.078mg 2%
Zinc 0.35mg 0.11mg 2%
Phosphorus 36mg 19mg 2%
Fats 1.17g 0.29g 1%
Iron 0.3mg 0.39mg 1%
Potassium 236mg 217mg 1%
Net carbs 14.7g 3.13g N/A
Magnesium 12mg 11mg 0%
Calcium 10mg 10mg 0%
Sugar 13.67g 2.58g N/A
Sodium 3mg 10mg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin B6 0.075mg 0.07mg 0%
Choline 7.6mg 6.8mg 0%
Saturated fat 0.12g 0.019g 0%
Monounsaturated fat 0.093g 0.005g 0%
Polyunsaturated fat 0.079g 0.027g 0%
Tryptophan 0.006mg 0%
Threonine 0.026mg 0%
Isoleucine 0.017mg 0%
Leucine 0.024mg 0%
Lysine 0.026mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.026mg 0%
Valine 0.017mg 0%
Histidine 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +96.5%
Contains more FatsFats +303.4%
Contains more CarbsCarbs +429.7%
Contains more WaterWater +20.9%
Contains more OtherOther +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +1760%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains less Sat. FatSaturated fat -84.2%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.