Pomegranate Juice vs. Tomato
Nutrition comparison of Pomegranate Juice and Tomato
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and tomato:
- Both pomegranate juice and tomato are high in potassium.
- Tomato has 3.8 times less sugar than pomegranate juice.
- Tomato has 67% less calories than pomegranate juice.
- Tomato has 70% less carbohydrates than pomegranate juice.
- Tomato has more thiamin, however, pomegranate juice contains more pantothenic acid.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 67% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Tomato | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 94% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 70% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Tomato has 11 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 3.8 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Pomegranate juice and tomato contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both pomegranate juice and tomato are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 136 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than pomegranate juice - tomato has 42ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and tomato contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Pomegranate juice and tomato contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, however, pomegranate juice contains more pantothenic acid. Both pomegranate juice and tomato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Pomegranate Juice | Tomato | |
|---|---|---|
| Thiamin | 0.015 MG | 0.037 MG |
| Riboflavin | 0.015 MG | 0.019 MG |
| Niacin | 0.233 MG | 0.594 MG |
| Pantothenic acid | 0.285 MG | 0.089 MG |
| Vitamin B6 | 0.04 MG | 0.08 MG |
| Folate | 24 UG | 15 UG |
Minerals
calcium
Pomegranate juice and tomato contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Pomegranate juice and tomato contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both pomegranate juice and tomato are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both pomegranate juice and tomato contain significant amounts of quercetin.
| Pomegranate Juice | Tomato | |
|---|---|---|
| Quercetin | 1.11 mg | 0.58 mg |
| kaempferol | ~ | 0.09 mg |
| myricetin | ~ | 0.13 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and tomato contain significant amounts of linoleic acid.
| Pomegranate Juice | Tomato | |
|---|---|---|
| linoleic acid | 0.05 G | 0.08 G |
| Total | 0.05 G | 0.08 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 (Tomatoes, red, ripe, raw, year round average) .
Pomegranate Juice g
()
|
Daily Values (%) |
Tomato 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 % |
|
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 contain more calories in 100 grams?Tomato has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and tomato has 18 calories.
Does pomegranate juice or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does pomegranate juice or tomato contain more potassium?
Both pomegranate juice and tomato are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and tomato has 237mg of potassium.