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  6. Tomato juice vs. Pomegranate

Tomato juice vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between tomato juice and pomegranate

  • Tomato juice has more vitamin C and vitamin A; however, pomegranate has more fiber, copper, and vitamin K.
  • Tomato juice's daily need coverage for vitamin C is 67% more.
  • Tomato juice is lower in sugar.

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

Infographic

Tomato juice vs Pomegranate 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.
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%
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%
Contains more IronIron +30%
Contains more CopperCopper +276.2%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +75%
~equal in Magnesium ~12mg
~equal in Calcium ~10mg
~equal in Potassium ~236mg
~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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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%
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%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +613%
Contains more FolateFolate +90%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato juice Pomegranate DV% diff.
Vitamin C 70.1mg 10.2mg 67%
Fiber 0.4g 4g 14%
Copper 0.042mg 0.158mg 13%
Vitamin K 2.3µg 16.4µg 12%
Vitamin B5 0.377mg 8%
Folate 20µg 38µg 5%
Carbs 3.53g 18.7g 5%
Calories 17kcal 83kcal 3%
Vitamin A 23µg 0µg 3%
Vitamin B1 0.1mg 0.067mg 3%
Fructose 1.33g 2%
Vitamin B3 0.673mg 0.293mg 2%
Protein 0.85g 1.67g 2%
Manganese 0.068mg 0.119mg 2%
Vitamin E 0.32mg 0.6mg 2%
Vitamin B2 0.078mg 0.053mg 2%
Zinc 0.11mg 0.35mg 2%
Phosphorus 19mg 36mg 2%
Fats 0.29g 1.17g 1%
Iron 0.39mg 0.3mg 1%
Potassium 217mg 236mg 1%
Net carbs 3.13g 14.7g N/A
Magnesium 11mg 12mg 0%
Calcium 10mg 10mg 0%
Sugar 2.58g 13.67g N/A
Sodium 10mg 3mg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin B6 0.07mg 0.075mg 0%
Choline 6.8mg 7.6mg 0%
Saturated fat 0.019g 0.12g 0%
Monounsaturated fat 0.005g 0.093g 0%
Polyunsaturated fat 0.027g 0.079g 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +20.9%
Contains more OtherOther +105.7%
Contains more ProteinProtein +96.5%
Contains more FatsFats +303.4%
Contains more CarbsCarbs +429.7%

Fat Type Comparison

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

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