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Tomato vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between tomatoes and orange juice

  • Tomatoes are higher in vitamin A and vitamin K, yet orange juice is higher in vitamin C.
  • Orange juice covers your daily vitamin C needs 40% more than tomatoes.
  • Tomatoes contain 79 times more vitamin K than orange juice. While tomatoes contain 7.9µg of vitamin K, orange juice contains only 0.1µg.
  • The amount of sugar in tomatoes is lower.
  • The glycemic index of tomatoes is lower.

Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Orange juice, raw.

Infographic

Tomato vs Orange juice 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.
Tomato
Tomato
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +35%
Contains more CopperCopper +34.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +41.2%
Contains more ManganeseManganese +714.3%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~11mg
~equal in Calcium ~11mg

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.
Tomato
Tomato
5
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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +7800%
Contains more Vitamin CVitamin C +265%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Tomato Orange juice DV% diff.
Vitamin C 13.7mg 50mg 40%
Vitamin K 7.9µg 0.1µg 7%
Vitamin B1 0.037mg 0.09mg 4%
Fiber 1.2g 0.2g 4%
Folate 15µg 30µg 4%
Manganese 0.114mg 0.014mg 4%
Vitamin A 42µg 10µg 4%
Vitamin B6 0.08mg 0.04mg 3%
Vitamin E 0.54mg 0.04mg 3%
Vitamin B5 0.089mg 0.19mg 2%
Copper 0.059mg 0.044mg 2%
Fructose 1.37g 2%
Carbs 3.89g 10.4g 2%
Calories 18kcal 45kcal 1%
Vitamin B2 0.019mg 0.03mg 1%
Phosphorus 24mg 17mg 1%
Zinc 0.17mg 0.05mg 1%
Iron 0.27mg 0.2mg 1%
Potassium 237mg 200mg 1%
Vitamin B3 0.594mg 0.4mg 1%
Protein 0.88g 0.7g 0%
Fats 0.2g 0.2g 0%
Net carbs 2.69g 10.2g N/A
Magnesium 11mg 11mg 0%
Calcium 10mg 11mg 0%
Sugar 2.63g 8.4g N/A
Sodium 5mg 1mg 0%
Selenium 0µg 0.1µg 0%
Saturated fat 0.028g 0.024g 0%
Choline 6.7mg 6.2mg 0%
Monounsaturated fat 0.031g 0.036g 0%
Polyunsaturated fat 0.083g 0.04g 0%
Tryptophan 0.006mg 0.002mg 0%
Threonine 0.027mg 0.008mg 0%
Isoleucine 0.018mg 0.008mg 0%
Leucine 0.025mg 0.013mg 0%
Lysine 0.027mg 0.009mg 0%
Methionine 0.006mg 0.003mg 0%
Phenylalanine 0.027mg 0.009mg 0%
Valine 0.018mg 0.011mg 0%
Histidine 0.014mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +25.7%
Contains more OtherOther +27.5%
Contains more CarbsCarbs +167.4%
~equal in Fats ~0.2g
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +107.5%
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +16.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.