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  6. Pomegranate vs. Tomato

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

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Tomato
Tomato
0
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 more CopperCopper +167.8%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~11mg
~equal in Calcium ~10mg
~equal in Potassium ~237mg
~equal in Iron ~0.27mg
~equal in Manganese ~0.114mg

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%
Tomato
Tomato
3
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 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%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Tomato 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%

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
Tomato
Tomato
1
4% 95%
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Tomato
Tomato
2
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 more Mono. FatMonounsaturated fat +200%
Contains less Sat. FatSaturated fat -76.7%
~equal in Polyunsaturated fat ~0.083g

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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 - 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.