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  6. Oats vs. Sun-dried tomato

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

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The main differences between oats and sun-dried tomato

  • Oats are richer in manganese, phosphorus, vitamin B1, zinc, iron, magnesium, and fiber, yet sun-dried tomato is richer in vitamin C, potassium, and vitamin A.
  • Daily need coverage for manganese for oats is 193% higher.
  • Oats contain 5 times more zinc than sun-dried tomato. Oats contain 3.97mg of zinc, while sun-dried tomato contains 0.78mg.
  • Sun-dried tomato has a lower glycemic index than oats.

Food types used in this article are Oats and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +118.5%
Contains more CalciumCalcium +14.9%
Contains more IronIron +76.1%
Contains more CopperCopper +32.3%
Contains more ZincZinc +409%
Contains more PhosphorusPhosphorus +276.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +954.9%
Contains more PotassiumPotassium +264.8%

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.
Oats
Oats
3
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +295.3%
Contains more Vitamin B5Vitamin B5 +181.6%
Contains more FolateFolate +143.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +175.5%
Contains more Vitamin B3Vitamin B3 +277.7%
Contains more Vitamin B6Vitamin B6 +168.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Sun-dried tomato DV% diff.
Manganese 4.916mg 0.466mg 193%
Vitamin C 0mg 101.8mg 113%
Phosphorus 523mg 139mg 55%
Vitamin B1 0.763mg 0.193mg 48%
Potassium 429mg 1565mg 33%
Zinc 3.97mg 0.78mg 29%
Iron 4.72mg 2.68mg 26%
Protein 16.89g 5.06g 24%
Magnesium 177mg 81mg 23%
Vitamin B2 0.139mg 0.383mg 19%
Fiber 10.6g 5.8g 19%
Copper 0.626mg 0.473mg 17%
Vitamin B5 1.349mg 0.479mg 17%
Vitamin B3 0.961mg 3.63mg 17%
Monounsaturated fat 2.178g 8.663g 16%
Vitamin B6 0.119mg 0.319mg 15%
Carbs 66.27g 23.33g 14%
Sodium 2mg 266mg 11%
Fats 6.9g 14.08g 11%
Calories 389kcal 213kcal 9%
Folate 56µg 23µg 8%
Vitamin A 0µg 64µg 7%
Selenium 3µg 5%
Saturated fat 1.217g 1.893g 3%
Polyunsaturated fat 2.535g 2.06g 3%
Calcium 54mg 47mg 1%
Net carbs 55.67g 17.53g N/A
Tryptophan 0.234mg 0.037mg 0%
Threonine 0.575mg 0.128mg 0%
Isoleucine 0.694mg 0.121mg 0%
Leucine 1.284mg 0.185mg 0%
Lysine 0.701mg 0.186mg 0%
Methionine 0.312mg 0.044mg 0%
Phenylalanine 0.895mg 0.131mg 0%
Valine 0.937mg 0.13mg 0%
Histidine 0.405mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +233.8%
Contains more CarbsCarbs +184.1%
Contains more FatsFats +104.1%
Contains more WaterWater +554.9%
Contains more OtherOther +115.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -35.7%
Contains more Poly. FatPolyunsaturated fat +23.1%
Contains more Mono. FatMonounsaturated fat +297.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.