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

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Summary of differences between Sun-dried tomato and Zucchini

  • Zucchini has less Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Fiber, Magnesium, Phosphorus, and Manganese than Sun-dried tomato.
  • Sun-dried tomato covers your daily need of Vitamin C 93% more than Zucchini.
  • Sun-dried tomato has 9 times more Copper than Zucchini. While Sun-dried tomato has 0.473mg of Copper, Zucchini has only 0.053mg.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Squash, summer, zucchini, includes skin, raw.

Infographic

Sun-dried tomato vs Zucchini 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.
Contains more Calcium +193.8%
Contains more Iron +624.3%
Contains more Magnesium +350%
Contains more Phosphorus +265.8%
Contains more Potassium +499.6%
Contains more Zinc +143.8%
Contains more Copper +792.5%
Contains more Manganese +163.3%
Contains more Selenium +1400%
Contains less Sodium -97%
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% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +193.8%
Contains more Iron +624.3%
Contains more Magnesium +350%
Contains more Phosphorus +265.8%
Contains more Potassium +499.6%
Contains more Zinc +143.8%
Contains more Copper +792.5%
Contains more Manganese +163.3%
Contains more Selenium +1400%
Contains less Sodium -97%

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 A +543%
Contains more Vitamin C +468.7%
Contains more Vitamin B1 +328.9%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +704.9%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +95.7%
Equal in Folate - 24
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +543%
Contains more Vitamin C +468.7%
Contains more Vitamin B1 +328.9%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +704.9%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +95.7%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +318.2%
Contains more Fats +4300%
Contains more Carbs +650.2%
Contains more Other +549.1%
Contains more Water +76.1%
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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +318.2%
Contains more Fats +4300%
Contains more Carbs +650.2%
Contains more Other +549.1%
Contains more Water +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +78654.5%
Contains more Polyunsaturated fat +2163.7%
Contains less Saturated Fat -95.6%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +78654.5%
Contains more Polyunsaturated fat +2163.7%
Contains less Saturated Fat -95.6%

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Zucchini Opinion
Net carbs 17.53g 2.11g Sun-dried tomato
Protein 5.06g 1.21g Sun-dried tomato
Fats 14.08g 0.32g Sun-dried tomato
Carbs 23.33g 3.11g Sun-dried tomato
Calories 213kcal 17kcal Sun-dried tomato
Fructose 1.38g Zucchini
Sugar 2.5g Sun-dried tomato
Fiber 5.8g 1g Sun-dried tomato
Calcium 47mg 16mg Sun-dried tomato
Iron 2.68mg 0.37mg Sun-dried tomato
Magnesium 81mg 18mg Sun-dried tomato
Phosphorus 139mg 38mg Sun-dried tomato
Potassium 1565mg 261mg Sun-dried tomato
Sodium 266mg 8mg Zucchini
Zinc 0.78mg 0.32mg Sun-dried tomato
Copper 0.473mg 0.053mg Sun-dried tomato
Manganese 0.466mg 0.177mg Sun-dried tomato
Selenium 3µg 0.2µg Sun-dried tomato
Vitamin A 1286IU 200IU Sun-dried tomato
Vitamin A RAE 64µg 10µg Sun-dried tomato
Vitamin E 0.12mg Zucchini
Vitamin C 101.8mg 17.9mg Sun-dried tomato
Vitamin B1 0.193mg 0.045mg Sun-dried tomato
Vitamin B2 0.383mg 0.094mg Sun-dried tomato
Vitamin B3 3.63mg 0.451mg Sun-dried tomato
Vitamin B5 0.479mg 0.204mg Sun-dried tomato
Vitamin B6 0.319mg 0.163mg Sun-dried tomato
Folate 23µg 24µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.037mg 0.01mg Sun-dried tomato
Threonine 0.128mg 0.029mg Sun-dried tomato
Isoleucine 0.121mg 0.044mg Sun-dried tomato
Leucine 0.185mg 0.071mg Sun-dried tomato
Lysine 0.186mg 0.067mg Sun-dried tomato
Methionine 0.044mg 0.018mg Sun-dried tomato
Phenylalanine 0.131mg 0.043mg Sun-dried tomato
Valine 0.13mg 0.054mg Sun-dried tomato
Histidine 0.077mg 0.026mg Sun-dried tomato
Saturated Fat 1.893g 0.084g Zucchini
Monounsaturated Fat 8.663g 0.011g Sun-dried tomato
Polyunsaturated fat 2.06g 0.091g Sun-dried tomato
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 258mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 1.809g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.5g)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.