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Tomato vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on differences between tomatoes and tomato juice

  • Tomatoes are higher in vitamin A, yet tomato juice is higher in vitamin C and vitamin B1.
  • Tomato juice covers your daily vitamin C needs 63% more than tomatoes.
  • Tomatoes contain 3 times more fiber than tomato juice. While tomatoes contain 1.2g of fiber, tomato juice contains only 0.4g.

Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Tomato juice, canned, without salt added.

Infographic

Tomato vs Tomato juice 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.
Tomato
5
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% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more CopperCopper +40.5%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +67.6%
Contains more IronIron +44.4%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~11mg
~equal in Calcium ~10mg
~equal in Potassium ~217mg

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
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +82.6%
Contains more Vitamin EVitamin E +68.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +243.5%
Contains more Vitamin CVitamin C +411.7%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +310.5%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.8mg

All nutrients comparison - raw data values

Nutrient Tomato Tomato juice DV% diff.
Vitamin C 13.7mg 70.1mg 63%
Vitamin B2 0.019mg 0.078mg 5%
Vitamin K 7.9µg 2.3µg 5%
Vitamin B1 0.037mg 0.1mg 5%
Fiber 1.2g 0.4g 3%
Iron 0.27mg 0.39mg 2%
Manganese 0.114mg 0.068mg 2%
Copper 0.059mg 0.042mg 2%
Vitamin A 42µg 23µg 2%
Vitamin B5 0.089mg 2%
Vitamin E 0.54mg 0.32mg 1%
Selenium 0µg 0.5µg 1%
Vitamin B6 0.08mg 0.07mg 1%
Zinc 0.17mg 0.11mg 1%
Phosphorus 24mg 19mg 1%
Folate 15µg 20µg 1%
Potassium 237mg 217mg 1%
Calories 18kcal 17kcal 0%
Protein 0.88g 0.85g 0%
Fats 0.2g 0.29g 0%
Carbs 3.89g 3.53g 0%
Net carbs 2.69g 3.13g N/A
Magnesium 11mg 11mg 0%
Calcium 10mg 10mg 0%
Sugar 2.63g 2.58g N/A
Sodium 5mg 10mg 0%
Vitamin B3 0.594mg 0.673mg 0%
Choline 6.7mg 6.8mg 0%
Saturated fat 0.028g 0.019g 0%
Monounsaturated fat 0.031g 0.005g 0%
Polyunsaturated fat 0.083g 0.027g 0%
Tryptophan 0.006mg 0.006mg 0%
Threonine 0.027mg 0.026mg 0%
Isoleucine 0.018mg 0.017mg 0%
Leucine 0.025mg 0.024mg 0%
Lysine 0.027mg 0.026mg 0%
Methionine 0.006mg 0.005mg 0%
Phenylalanine 0.027mg 0.026mg 0%
Valine 0.018mg 0.017mg 0%
Histidine 0.014mg 0.014mg 0%
Fructose 1.37g 1.33g 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more FatsFats +45%
Contains more OtherOther +113.7%
~equal in Protein ~0.85g
~equal in Carbs ~3.53g
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +520%
Contains more Poly. FatPolyunsaturated fat +207.4%
Contains less Sat. FatSaturated fat -32.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
1
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~1.25g
~equal in Fructose ~1.33g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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