Pomegranate vs. Tomato — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and tomatoes
- Pomegranate is higher in fiber, copper, vitamin K, vitamin B5, and folate, yet tomatoes are higher in vitamin A.
- Tomatoes cover your daily vitamin A needs 17% more than pomegranate.
- Pomegranate contains 5 times more sugar than tomatoes. While pomegranate contains 13.67g of sugar, tomatoes contain only 2.63g.
Food varieties used in this article are Pomegranates, raw and Tomatoes, red, ripe, raw, year round average.
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 | +167.8% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +81.1% |
| Contains more Vitamin B2Vitamin B2 | +178.9% |
| Contains more Vitamin B5Vitamin B5 | +323.6% |
| Contains more Vitamin KVitamin K | +107.6% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +13.4% |
| Contains more Vitamin CVitamin C | +34.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +102.7% |
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:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more ProteinProtein | +89.8% |
| Contains more FatsFats | +485% |
| Contains more CarbsCarbs | +380.7% |
| Contains more WaterWater | +21.3% |
~equal in
Other
~0.51g
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
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains less Sat. FatSaturated fat | -76.7% |
~equal in
Polyunsaturated fat
~0.083g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 4g | 1.2g | 11% |
| Copper | 0.158mg | 0.059mg | 11% |
| Vitamin K | 16.4µg | 7.9µg | 7% |
| Folate | 38µg | 15µg | 6% |
| Vitamin B5 | 0.377mg | 0.089mg | 6% |
| Carbs | 18.7g | 3.89g | 5% |
| Vitamin A | 0µg | 42µg | 5% |
| Vitamin C | 10.2mg | 13.7mg | 4% |
| Calories | 83kcal | 18kcal | 3% |
| Vitamin B2 | 0.053mg | 0.019mg | 3% |
| Vitamin B1 | 0.067mg | 0.037mg | 3% |
| Fructose | 1.37g | 2% | |
| Zinc | 0.35mg | 0.17mg | 2% |
| Phosphorus | 36mg | 24mg | 2% |
| Vitamin B3 | 0.293mg | 0.594mg | 2% |
| Protein | 1.67g | 0.88g | 2% |
| Selenium | 0.5µg | 0µg | 1% |
| Fats | 1.17g | 0.2g | 1% |
| Net carbs | 14.7g | 2.69g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Calcium | 10mg | 10mg | 0% |
| Potassium | 236mg | 237mg | 0% |
| Iron | 0.3mg | 0.27mg | 0% |
| Sugar | 13.67g | 2.63g | N/A |
| Sodium | 3mg | 5mg | 0% |
| Vitamin E | 0.6mg | 0.54mg | 0% |
| Manganese | 0.119mg | 0.114mg | 0% |
| Vitamin B6 | 0.075mg | 0.08mg | 0% |
| Choline | 7.6mg | 6.7mg | 0% |
| Saturated fat | 0.12g | 0.028g | 0% |
| Monounsaturated fat | 0.093g | 0.031g | 0% |
| Polyunsaturated fat | 0.079g | 0.083g | 0% |
| Tryptophan | 0.006mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.018mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.027mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.018mg | 0% | |
| Histidine | 0.014mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
12%
Minerals Daily Need Coverage Score
14%
9%
Comparison summary
Which food is lower in Sugar?
Tomato is lower in Sugar (difference - 11.04g)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.092g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato is cheaper (difference - $0.6)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.