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Sun-dried tomato vs. Pumpkin — In-Depth Nutrition Comparison

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How are Sun-dried tomato and Pumpkin different?

  • Sun-dried tomato is higher in Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B6, Vitamin B3, Fiber, and Magnesium, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 108% higher.
  • Sun-dried tomato contains 9 times more Magnesium than Pumpkin. While Sun-dried tomato contains 81mg of Magnesium, Pumpkin contains only 9mg.

Tomatoes, sun-dried, packed in oil, drained and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sun-dried tomato vs Pumpkin 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.
Contains more Calcium +213.3%
Contains more Iron +370.2%
Contains more Magnesium +800%
Contains more Phosphorus +363.3%
Contains more Potassium +580.4%
Contains more Zinc +239.1%
Contains more Copper +419.8%
Contains more Manganese +423.6%
Contains more Selenium +1400%
Contains less Sodium -99.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +213.3%
Contains more Iron +370.2%
Contains more Magnesium +800%
Contains more Phosphorus +363.3%
Contains more Potassium +580.4%
Contains more Zinc +239.1%
Contains more Copper +419.8%
Contains more Manganese +423.6%
Contains more Selenium +1400%
Contains less Sodium -99.6%

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 C +2066%
Contains more Vitamin B1 +522.6%
Contains more Vitamin B2 +391%
Contains more Vitamin B3 +778.9%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +625%
Contains more Folate +155.6%
Contains more Vitamin A +347.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +2066%
Contains more Vitamin B1 +522.6%
Contains more Vitamin B2 +391%
Contains more Vitamin B3 +778.9%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +625%
Contains more Folate +155.6%
Contains more Vitamin A +347.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +602.8%
Contains more Fats +20014.3%
Contains more Carbs +376.1%
Contains more Other +496.8%
Contains more Water +74%
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +602.8%
Contains more Fats +20014.3%
Contains more Carbs +376.1%
Contains more Other +496.8%
Contains more Water +74%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +96155.6%
Contains more Polyunsaturated fat +51400%
Contains less Saturated Fat -98%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +96155.6%
Contains more Polyunsaturated fat +51400%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sun-dried tomato Pumpkin
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Pumpkin Opinion
Net carbs 17.53g 3.8g Sun-dried tomato
Protein 5.06g 0.72g Sun-dried tomato
Fats 14.08g 0.07g Sun-dried tomato
Carbs 23.33g 4.9g Sun-dried tomato
Calories 213kcal 20kcal Sun-dried tomato
Sugar 2.08g Sun-dried tomato
Fiber 5.8g 1.1g Sun-dried tomato
Calcium 47mg 15mg Sun-dried tomato
Iron 2.68mg 0.57mg Sun-dried tomato
Magnesium 81mg 9mg Sun-dried tomato
Phosphorus 139mg 30mg Sun-dried tomato
Potassium 1565mg 230mg Sun-dried tomato
Sodium 266mg 1mg Pumpkin
Zinc 0.78mg 0.23mg Sun-dried tomato
Copper 0.473mg 0.091mg Sun-dried tomato
Manganese 0.466mg 0.089mg Sun-dried tomato
Selenium 3µg 0.2µg Sun-dried tomato
Vitamin A 1286IU 5755IU Pumpkin
Vitamin A RAE 64µg 288µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 101.8mg 4.7mg Sun-dried tomato
Vitamin B1 0.193mg 0.031mg Sun-dried tomato
Vitamin B2 0.383mg 0.078mg Sun-dried tomato
Vitamin B3 3.63mg 0.413mg Sun-dried tomato
Vitamin B5 0.479mg 0.201mg Sun-dried tomato
Vitamin B6 0.319mg 0.044mg Sun-dried tomato
Folate 23µg 9µg Sun-dried tomato
Vitamin K 0.8µg Pumpkin
Tryptophan 0.037mg 0.009mg Sun-dried tomato
Threonine 0.128mg 0.021mg Sun-dried tomato
Isoleucine 0.121mg 0.023mg Sun-dried tomato
Leucine 0.185mg 0.034mg Sun-dried tomato
Lysine 0.186mg 0.039mg Sun-dried tomato
Methionine 0.044mg 0.008mg Sun-dried tomato
Phenylalanine 0.131mg 0.023mg Sun-dried tomato
Valine 0.13mg 0.025mg Sun-dried tomato
Histidine 0.077mg 0.011mg Sun-dried tomato
Saturated Fat 1.893g 0.037g Pumpkin
Monounsaturated Fat 8.663g 0.009g Sun-dried tomato
Polyunsaturated fat 2.06g 0.004g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
62%
Sun-dried tomato
37%
Pumpkin
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.08g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.856g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.