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

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What are the main differences between lentil and sun-dried tomato?

  • Lentil is richer in folate, yet sun-dried tomato is richer in vitamin C, potassium, vitamin A, copper, vitamin B2, vitamin B3, vitamin B6, and magnesium.
  • Sun-dried tomato's daily need coverage for vitamin C is 111% higher.
  • Lentil has 8 times more folate than sun-dried tomato. Lentil has 181µg of folate, while sun-dried tomato has 23µg.
  • Lentil contains less sodium.

We used Lentils, mature seeds, cooked, boiled, without salt and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Lentil 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.
Lentil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 IronIron +24.3%
Contains more ZincZinc +62.8%
Contains more PhosphorusPhosphorus +29.5%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +147.4%
Contains more PotassiumPotassium +324.1%
Contains more CopperCopper +88.4%
~equal in Manganese ~0.466mg
~equal in Selenium ~3µg

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.
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +687%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6686.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin B2Vitamin B2 +424.7%
Contains more Vitamin B3Vitamin B3 +242.5%
Contains more Vitamin B6Vitamin B6 +79.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +78.3%
Contains more WaterWater +29.4%
Contains more FatsFats +3605.3%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +345.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -97.2%
Contains more Mono. FatMonounsaturated fat +13435.9%
Contains more Poly. FatPolyunsaturated fat +1077.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Sun-dried tomato DV% diff.
Vitamin C 1.5mg 101.8mg 111%
Folate 181µg 23µg 40%
Potassium 369mg 1565mg 35%
Copper 0.251mg 0.473mg 25%
Vitamin B2 0.073mg 0.383mg 24%
Fats 0.38g 14.08g 21%
Monounsaturated fat 0.064g 8.663g 21%
Vitamin B3 1.06mg 3.63mg 16%
Polyunsaturated fat 0.175g 2.06g 13%
Sodium 2mg 266mg 11%
Magnesium 36mg 81mg 11%
Vitamin B6 0.178mg 0.319mg 11%
Protein 9.02g 5.06g 8%
Fiber 7.9g 5.8g 8%
Iron 3.33mg 2.68mg 8%
Saturated fat 0.053g 1.893g 8%
Vitamin A 0µg 64µg 7%
Phosphorus 180mg 139mg 6%
Choline 32.7mg 6%
Calories 116kcal 213kcal 5%
Zinc 1.27mg 0.78mg 4%
Vitamin B5 0.638mg 0.479mg 3%
Calcium 19mg 47mg 3%
Vitamin B1 0.169mg 0.193mg 2%
Vitamin K 1.7µg 1%
Manganese 0.494mg 0.466mg 1%
Vitamin E 0.11mg 1%
Carbs 20.13g 23.33g 1%
Net carbs 12.23g 17.53g N/A
Sugar 1.8g N/A
Selenium 2.8µg 3µg 0%
Tryptophan 0.081mg 0.037mg 0%
Threonine 0.323mg 0.128mg 0%
Isoleucine 0.39mg 0.121mg 0%
Leucine 0.654mg 0.185mg 0%
Lysine 0.63mg 0.186mg 0%
Methionine 0.077mg 0.044mg 0%
Phenylalanine 0.445mg 0.131mg 0%
Valine 0.448mg 0.13mg 0%
Histidine 0.254mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
25%
Lentil
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
46%
Lentil
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 264mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.84g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 1)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.