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

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A recap on differences between Egg and Sun-dried tomato

  • Egg is higher in Copper, Selenium, and Vitamin B12, yet Sun-dried tomato is higher in Vitamin C, Potassium, Fiber, Vitamin B3, Manganese, and Iron.
  • Egg covers your daily Copper needs 170% more than Sun-dried tomato.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Egg vs Sun-dried tomato 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CopperCopper +322.8%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +23.7%
Contains less SodiumSodium -53.4%
Contains more SeleniumSelenium +926.7%
Contains more MagnesiumMagnesium +710%
Contains more PotassiumPotassium +1142.1%
Contains more IronIron +125.2%
Contains more ManganeseManganese +1692.3%
~equal in Calcium ~47mg

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.
Egg
Egg
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B5Vitamin B5 +191.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +147.3%
Contains more Vitamin B1Vitamin B1 +192.4%
Contains more Vitamin B3Vitamin B3 +5571.9%
Contains more Vitamin B6Vitamin B6 +163.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more ProteinProtein +148.6%
Contains more WaterWater +38.6%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +1983%
Contains more OtherOther +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
0
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
15% 69% 16%
Saturated Fat: Sat. Fat 1.893 g
Monounsaturated Fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated Fat -42.1%
Contains more Mono. FatMonounsaturated Fat +112.5%
Contains more Poly. FatPolyunsaturated fat +45.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Sun-dried tomato Opinion
Calories 155kcal 213kcal Sun-dried tomato
Protein 12.58g 5.06g Egg
Fats 10.61g 14.08g Sun-dried tomato
Vitamin C 0mg 101.8mg Sun-dried tomato
Net carbs 1.12g 17.53g Sun-dried tomato
Carbs 1.12g 23.33g Sun-dried tomato
Cholesterol 373mg 0mg Sun-dried tomato
Vitamin D 87IU 0IU Egg
Magnesium 10mg 81mg Sun-dried tomato
Calcium 50mg 47mg Egg
Potassium 126mg 1565mg Sun-dried tomato
Iron 1.19mg 2.68mg Sun-dried tomato
Sugar 1.12g Sun-dried tomato
Fiber 0g 5.8g Sun-dried tomato
Copper 2mg 0.473mg Egg
Zinc 1.05mg 0.78mg Egg
Phosphorus 172mg 139mg Egg
Sodium 124mg 266mg Egg
Vitamin A 520IU 1286IU Sun-dried tomato
Vitamin A 149µg 64µg Egg
Vitamin E 1.03mg Egg
Vitamin D 2.2µg 0µg Egg
Manganese 0.026mg 0.466mg Sun-dried tomato
Selenium 30.8µg 3µg Egg
Vitamin B1 0.066mg 0.193mg Sun-dried tomato
Vitamin B2 0.513mg 0.383mg Egg
Vitamin B3 0.064mg 3.63mg Sun-dried tomato
Vitamin B5 1.398mg 0.479mg Egg
Vitamin B6 0.121mg 0.319mg Sun-dried tomato
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg Egg
Folate 44µg 23µg Egg
Choline 293.8mg Egg
Saturated Fat 3.267g 1.893g Sun-dried tomato
Monounsaturated Fat 4.077g 8.663g Sun-dried tomato
Polyunsaturated fat 1.414g 2.06g Sun-dried tomato
Tryptophan 0.153mg 0.037mg Egg
Threonine 0.604mg 0.128mg Egg
Isoleucine 0.686mg 0.121mg Egg
Leucine 1.075mg 0.185mg Egg
Lysine 0.904mg 0.186mg Egg
Methionine 0.392mg 0.044mg Egg
Phenylalanine 0.668mg 0.131mg Egg
Valine 0.767mg 0.13mg Egg
Histidine 0.298mg 0.077mg Egg
Omega-3 - EPA 0.005g Egg
Omega-3 - DHA 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Egg
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
103%
Egg
66%
Sun-dried tomato

Comparison summary

Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated Fat (difference - 1.374g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 142mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 30)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is richer in minerals?
?
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.