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  6. Oatmeal vs. Sun-dried tomato

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

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How are Oatmeal and Sun-dried tomato different?

  • Oatmeal is higher in Iron, however, Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Fiber, Magnesium, Vitamin B2, and Phosphorus.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 113% higher.
  • Oatmeal contains 2 times more Iron than Sun-dried tomato. While Oatmeal contains 5.96mg of Iron, Sun-dried tomato contains only 2.68mg.
  • Oatmeal has less Sodium.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
5
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +70.2%
Contains more Iron +122.4%
Contains less Sodium -81.6%
Contains more Manganese +19.7%
Contains more Selenium +66.7%
Contains more Magnesium +211.5%
Contains more Phosphorus +80.5%
Contains more Potassium +2465.6%
Contains more Zinc +25.8%
Contains more Copper +616.7%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +70.2%
Contains more Iron +122.4%
Contains less Sodium -81.6%
Contains more Manganese +19.7%
Contains more Selenium +66.7%
Contains more Magnesium +211.5%
Contains more Phosphorus +80.5%
Contains more Potassium +2465.6%
Contains more Zinc +25.8%
Contains more Copper +616.7%

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.
Oatmeal
Oatmeal
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B1 +34.7%
Contains more Folate +91.3%
Contains more Vitamin A +197%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +51.1%
Equal in Vitamin B6 - 0.319
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin B1 +34.7%
Contains more Folate +91.3%
Contains more Vitamin A +197%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +51.1%
Equal in Vitamin B6 - 0.319

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Water +56.1%
Contains more Protein +113.5%
Contains more Fats +935.3%
Contains more Carbs +99.9%
Contains more Other +549.1%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more Water +56.1%
Contains more Protein +113.5%
Contains more Fats +935.3%
Contains more Carbs +99.9%
Contains more Other +549.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +2115.6%
Contains more Polyunsaturated fat +383.6%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +2115.6%
Contains more Polyunsaturated fat +383.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Sun-dried tomato Opinion
Net carbs 9.97g 17.53g Sun-dried tomato
Protein 2.37g 5.06g Sun-dried tomato
Fats 1.36g 14.08g Sun-dried tomato
Carbs 11.67g 23.33g Sun-dried tomato
Calories 68kcal 213kcal Sun-dried tomato
Starch 10.37g Oatmeal
Sugar 0.46g Sun-dried tomato
Fiber 1.7g 5.8g Sun-dried tomato
Calcium 80mg 47mg Oatmeal
Iron 5.96mg 2.68mg Oatmeal
Magnesium 26mg 81mg Sun-dried tomato
Phosphorus 77mg 139mg Sun-dried tomato
Potassium 61mg 1565mg Sun-dried tomato
Sodium 49mg 266mg Oatmeal
Zinc 0.62mg 0.78mg Sun-dried tomato
Copper 0.066mg 0.473mg Sun-dried tomato
Manganese 0.558mg 0.466mg Oatmeal
Selenium 5µg 3µg Oatmeal
Vitamin A 433IU 1286IU Sun-dried tomato
Vitamin A RAE 130µg 64µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.26mg 0.193mg Oatmeal
Vitamin B2 0.215mg 0.383mg Sun-dried tomato
Vitamin B3 3.025mg 3.63mg Sun-dried tomato
Vitamin B5 0.317mg 0.479mg Sun-dried tomato
Vitamin B6 0.29mg 0.319mg Sun-dried tomato
Folate 44µg 23µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.037mg Oatmeal
Threonine 0.083mg 0.128mg Sun-dried tomato
Isoleucine 0.105mg 0.121mg Sun-dried tomato
Leucine 0.2mg 0.185mg Oatmeal
Lysine 0.135mg 0.186mg Sun-dried tomato
Methionine 0.04mg 0.044mg Sun-dried tomato
Phenylalanine 0.13mg 0.131mg Sun-dried tomato
Valine 0.151mg 0.13mg Oatmeal
Histidine 0.057mg 0.077mg Sun-dried tomato
Trans Fat 0.003g 0g Sun-dried tomato
Saturated Fat 0.226g 1.893g Oatmeal
Monounsaturated Fat 0.391g 8.663g Sun-dried tomato
Polyunsaturated fat 0.426g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Sun-dried tomato
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
27%
Oatmeal
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
45%
Oatmeal
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 49)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 217mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.