Pomegranate Juice vs. Tomato Sauce
Nutrition comparison of Pomegranate Juice and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and tomato sauce:
- Both pomegranate juice and tomato sauce are high in potassium.
- Tomato sauce has 56% less calories than pomegranate juice.
- Tomato sauce has 60% less carbohydrates than pomegranate juice.
- Tomato sauce has 72% less sugar than pomegranate juice.
- Tomato sauce has more riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 56% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Tomato Sauce | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 94% | 74% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 60% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Tomato sauce has 14 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 72% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Pomegranate juice and tomato sauce contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both pomegranate juice and tomato sauce are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 69 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than pomegranate juice - tomato sauce has 22ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and tomato sauce contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Pomegranate juice and tomato sauce contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin and Vitamin B6, however, pomegranate juice contains more folate. Both pomegranate juice and tomato sauce contain significant amounts of thiamin and pantothenic acid.
| Pomegranate Juice | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.015 MG | 0.024 MG |
| Riboflavin | 0.015 MG | 0.065 MG |
| Niacin | 0.233 MG | 0.991 MG |
| Pantothenic acid | 0.285 MG | 0.309 MG |
| Vitamin B6 | 0.04 MG | 0.098 MG |
| Folate | 24 UG | 9 UG |
Minerals
calcium
Pomegranate juice and tomato sauce contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 860% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both pomegranate juice and tomato sauce are high in potassium. Tomato sauce has 39% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.05 G | 0.115 G |
| Total | 0.05 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Tomato Sauce (Tomato products, canned, sauce) .
Pomegranate Juice g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or tomato sauce contain more calories in 100 grams?Tomato sauce has 60% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and tomato sauce has 24 calories.
Does pomegranate juice or tomato sauce have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does pomegranate juice or tomato sauce contain more potassium?
Both pomegranate juice and tomato sauce are high in potassium. Tomato sauce has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and tomato sauce has 297mg of potassium.