Tomato paste vs. Pomegranate — In-Depth Nutrition Comparison
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Important differences between tomato paste and pomegranate
- 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 Tomato products, canned, paste, without salt added and Pomegranates, raw.
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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 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% |
| Contains less SodiumSodium | -94.9% |
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 | +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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +158.7% |
| Contains more OtherOther | +428.3% |
| Contains more FatsFats | +148.9% |
~equal in
Carbs
~18.7g
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
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 | -16.7% |
| Contains more Poly. FatPolyunsaturated fat | +102.5% |
| Contains more Mono. FatMonounsaturated fat | +38.8% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.98mg | 0.3mg | 34% |
| Vitamin E | 4.3mg | 0.6mg | 25% |
| Copper | 0.365mg | 0.158mg | 23% |
| Potassium | 1014mg | 236mg | 23% |
| Vitamin B3 | 3.076mg | 0.293mg | 17% |
| Vitamin C | 21.9mg | 10.2mg | 13% |
| Vitamin B6 | 0.216mg | 0.075mg | 11% |
| Selenium | 5.3µg | 0.5µg | 9% |
| Manganese | 0.302mg | 0.119mg | 8% |
| Vitamin A | 76µg | 0µg | 8% |
| Vitamin B2 | 0.153mg | 0.053mg | 8% |
| Magnesium | 42mg | 12mg | 7% |
| Phosphorus | 83mg | 36mg | 7% |
| Folate | 12µg | 38µg | 7% |
| Fructose | 5.85g | 7% | |
| Choline | 38.5mg | 7.6mg | 6% |
| Vitamin B5 | 0.142mg | 0.377mg | 5% |
| Protein | 4.32g | 1.67g | 5% |
| Vitamin K | 11.4µg | 16.4µg | 4% |
| Calcium | 36mg | 10mg | 3% |
| Zinc | 0.63mg | 0.35mg | 3% |
| Sodium | 59mg | 3mg | 2% |
| Polyunsaturated fat | 0.16g | 0.079g | 1% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Fats | 0.47g | 1.17g | 1% |
| Calories | 82kcal | 83kcal | 0% |
| Carbs | 18.91g | 18.7g | 0% |
| Net carbs | 14.81g | 14.7g | N/A |
| Sugar | 12.18g | 13.67g | N/A |
| Fiber | 4.1g | 4g | 0% |
| Starch | 0.22g | 0% | |
| Saturated fat | 0.1g | 0.12g | 0% |
| Monounsaturated fat | 0.067g | 0.093g | 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% |
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
31%
15%
Minerals Daily Need Coverage Score
49%
14%
Comparison summary
Which food is lower in Sugar?
Tomato paste is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated fat?
Tomato paste is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 45)
Which food is cheaper?
Tomato paste is cheaper (difference - $1)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 56mg)
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.