Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Tomato paste

Pomegranate vs. Tomato paste — In-Depth Nutrition Comparison

Compare

Important differences between pomegranate and tomato paste

  • Pomegranate has less iron, vitamin A, vitamin E, copper, potassium, vitamin B3, vitamin C, vitamin B6, selenium, and manganese.
  • Tomato paste's daily need coverage for iron is 34% more.

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

Infographic

Pomegranate vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +329.7%
Contains more IronIron +893.3%
Contains more CopperCopper +131%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +130.6%
Contains more ManganeseManganese +153.8%
Contains more SeleniumSelenium +960%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin KVitamin K +43.9%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +114.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +616.7%
Contains more Vitamin B2Vitamin B2 +188.7%
Contains more Vitamin B3Vitamin B3 +949.8%
Contains more Vitamin B6Vitamin B6 +188%
Contains more CholineCholine +406.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Tomato paste DV% diff.
Iron 0.3mg 2.98mg 34%
Vitamin E 0.6mg 4.3mg 25%
Copper 0.158mg 0.365mg 23%
Potassium 236mg 1014mg 23%
Vitamin B3 0.293mg 3.076mg 17%
Vitamin C 10.2mg 21.9mg 13%
Vitamin B6 0.075mg 0.216mg 11%
Selenium 0.5µg 5.3µg 9%
Manganese 0.119mg 0.302mg 8%
Vitamin A 0µg 76µg 8%
Vitamin B2 0.053mg 0.153mg 8%
Magnesium 12mg 42mg 7%
Phosphorus 36mg 83mg 7%
Folate 38µg 12µg 7%
Fructose 5.85g 7%
Choline 7.6mg 38.5mg 6%
Vitamin B5 0.377mg 0.142mg 5%
Protein 1.67g 4.32g 5%
Vitamin K 16.4µg 11.4µg 4%
Calcium 10mg 36mg 3%
Zinc 0.35mg 0.63mg 3%
Sodium 3mg 59mg 2%
Polyunsaturated fat 0.079g 0.16g 1%
Vitamin B1 0.067mg 0.06mg 1%
Fats 1.17g 0.47g 1%
Calories 83kcal 82kcal 0%
Carbs 18.7g 18.91g 0%
Net carbs 14.7g 14.81g N/A
Sugar 13.67g 12.18g N/A
Fiber 4g 4.1g 0%
Starch 0.22g 0%
Saturated fat 0.12g 0.1g 0%
Monounsaturated fat 0.093g 0.067g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

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% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more FatsFats +148.9%
Contains more ProteinProtein +158.7%
Contains more OtherOther +428.3%
~equal in Carbs ~18.91g
~equal in Water ~73.5g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +38.8%
Contains less Sat. FatSaturated fat -16.7%
Contains more Poly. FatPolyunsaturated fat +102.5%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Tomato paste
Tomato paste vs Tomato
Tomato
Tomato paste
Tomato paste vs Tomato juice
Tomato juice
Tomato paste
Tomato paste vs Tomato sauce
Tomato sauce

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.