Pomegranate vs. Tomato sauce — In-Depth Nutrition Comparison
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Summary of differences between pomegranate and tomato sauce
- Pomegranate has more vitamin K, fiber, and folate; however, tomato sauce is higher in vitamin A, iron, and vitamin E.
- Pomegranate covers your daily need for vitamin K, 11% more than tomato sauce.
- Pomegranate has 4 times more folate than tomato sauce. While pomegranate has 38µg of folate, tomato sauce has only 9µg.
- Tomato sauce has less sugar.
These are the specific foods used in this comparison Pomegranates, raw and Tomato sauce, canned, no salt added.
Infographic
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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.
| Contains more CopperCopper | +37.4% |
| Contains more ZincZinc | +59.1% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -72.7% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +25.8% |
| Contains more IronIron | +220% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin CVitamin C | +45.7% |
| Contains more Vitamin B1Vitamin B1 | +179.2% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more Vitamin KVitamin K | +485.7% |
| Contains more FolateFolate | +322.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +238.2% |
| Contains more Vitamin B6Vitamin B6 | +30.7% |
| Contains more CholineCholine | +30.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.4µg | 2.8µg | 11% |
| Fiber | 4g | 1.5g | 10% |
| Iron | 0.3mg | 0.96mg | 8% |
| Folate | 38µg | 9µg | 7% |
| Vitamin E | 0.6mg | 1.44mg | 6% |
| Copper | 0.158mg | 0.115mg | 5% |
| Vitamin B1 | 0.067mg | 0.024mg | 4% |
| Vitamin C | 10.2mg | 7mg | 4% |
| Carbs | 18.7g | 5.31g | 4% |
| Vitamin B3 | 0.293mg | 0.991mg | 4% |
| Calories | 83kcal | 24kcal | 3% |
| Fructose | 1.67g | 2% | |
| Potassium | 236mg | 297mg | 2% |
| Vitamin B6 | 0.075mg | 0.098mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Protein | 1.67g | 1.2g | 1% |
| Vitamin B5 | 0.377mg | 0.309mg | 1% |
| Magnesium | 12mg | 15mg | 1% |
| Vitamin B2 | 0.053mg | 0.065mg | 1% |
| Fats | 1.17g | 0.3g | 1% |
| Zinc | 0.35mg | 0.22mg | 1% |
| Phosphorus | 36mg | 27mg | 1% |
| Net carbs | 14.7g | 3.81g | N/A |
| Calcium | 10mg | 14mg | 0% |
| Sugar | 13.67g | 3.56g | N/A |
| Sodium | 3mg | 11mg | 0% |
| Manganese | 0.119mg | 0.113mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.12g | 0.041g | 0% |
| Choline | 7.6mg | 9.9mg | 0% |
| Monounsaturated fat | 0.093g | 0.044g | 0% |
| Polyunsaturated fat | 0.079g | 0.121g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.037mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +39.2% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +252.2% |
| Contains more WaterWater | +17.1% |
| Contains more OtherOther | +260.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains more Mono. FatMonounsaturated fat | +111.4% |
| Contains less Sat. FatSaturated fat | -65.8% |
| Contains more Poly. FatPolyunsaturated fat | +53.2% |
