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  6. Sun-dried tomato vs. Flour

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

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What are the differences between Sun-dried tomato and Flour?

  • Sun-dried tomato is higher in Vitamin C, Potassium, Copper, Vitamin B6, and Magnesium, yet Flour is higher in Selenium, Vitamin B1, Folate, Iron, and Vitamin B3.
  • Sun-dried tomato's daily need coverage for Vitamin C is 113% more.
  • Sun-dried tomato has 15 times more Potassium than Flour. While Sun-dried tomato has 1565mg of Potassium, Flour has only 107mg.

We used Tomatoes, sun-dried, packed in oil, drained and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Sun-dried tomato vs Flour 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.
Sun-dried tomato
Sun-dried tomato
6
:
4
Flour
Flour
Contains more Calcium +213.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +28.7%
Contains more Potassium +1362.6%
Contains more Zinc +11.4%
Contains more Copper +228.5%
Contains more Iron +73.1%
Contains less Sodium -99.2%
Contains more Manganese +46.4%
Contains more Selenium +1030%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +213.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +28.7%
Contains more Potassium +1362.6%
Contains more Zinc +11.4%
Contains more Copper +228.5%
Contains more Iron +73.1%
Contains less Sodium -99.2%
Contains more Manganese +46.4%
Contains more Selenium +1030%

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.
Sun-dried tomato
Sun-dried tomato
4
:
6
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +625%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +62.6%
Contains more Folate +695.7%
Equal in Vitamin B5 - 0.438
Sun-dried tomato
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +625%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +62.6%
Contains more Folate +695.7%
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
3
:
2
Flour
Flour
Contains more Fats +1336.7%
Contains more Water +351.6%
Contains more Other +704.3%
Contains more Protein +104.2%
Contains more Carbs +227.1%
Sun-dried tomato
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +1336.7%
Contains more Water +351.6%
Contains more Other +704.3%
Contains more Protein +104.2%
Contains more Carbs +227.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +9857.5%
Contains more Polyunsaturated fat +398.8%
Contains less Saturated Fat -91.8%
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +9857.5%
Contains more Polyunsaturated fat +398.8%
Contains less Saturated Fat -91.8%

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 Flour
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Flour Opinion
Net carbs 17.53g 73.61g Flour
Protein 5.06g 10.33g Flour
Fats 14.08g 0.98g Sun-dried tomato
Carbs 23.33g 76.31g Flour
Calories 213kcal 364kcal Flour
Sugar 0.27g Sun-dried tomato
Fiber 5.8g 2.7g Sun-dried tomato
Calcium 47mg 15mg Sun-dried tomato
Iron 2.68mg 4.64mg Flour
Magnesium 81mg 22mg Sun-dried tomato
Phosphorus 139mg 108mg Sun-dried tomato
Potassium 1565mg 107mg Sun-dried tomato
Sodium 266mg 2mg Flour
Zinc 0.78mg 0.7mg Sun-dried tomato
Copper 0.473mg 0.144mg Sun-dried tomato
Manganese 0.466mg 0.682mg Flour
Selenium 3µg 33.9µg Flour
Vitamin A 1286IU 0IU Sun-dried tomato
Vitamin A RAE 64µg 0µg Sun-dried tomato
Vitamin E 0.06mg Flour
Vitamin C 101.8mg 0mg Sun-dried tomato
Vitamin B1 0.193mg 0.785mg Flour
Vitamin B2 0.383mg 0.494mg Flour
Vitamin B3 3.63mg 5.904mg Flour
Vitamin B5 0.479mg 0.438mg Sun-dried tomato
Vitamin B6 0.319mg 0.044mg Sun-dried tomato
Folate 23µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.037mg 0.127mg Flour
Threonine 0.128mg 0.281mg Flour
Isoleucine 0.121mg 0.357mg Flour
Leucine 0.185mg 0.71mg Flour
Lysine 0.186mg 0.228mg Flour
Methionine 0.044mg 0.183mg Flour
Phenylalanine 0.131mg 0.52mg Flour
Valine 0.13mg 0.415mg Flour
Histidine 0.077mg 0.23mg Flour
Saturated Fat 1.893g 0.155g Flour
Monounsaturated Fat 8.663g 0.087g Sun-dried tomato
Polyunsaturated fat 2.06g 0.413g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Flour
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
50%
Flour
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
59%
Flour

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 264mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.738g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.