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Olive vs Sun-dried tomato - In-Depth Nutrition Comparison

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How are Olive and Sun-dried tomato different?

  • Sun-dried tomato has more Vitamin C, Potassium, Vitamin B2, Copper, Vitamin B6, Vitamin B3, Phosphorus, Manganese and Magnesium than Olive.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 112% higher.
  • Olive contains 3 times more Sodium than Sun-dried tomato. While Olive contains 735mg of Sodium, Sun-dried tomato contains only 266mg.

Olives, ripe, canned (small-extra large) and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Olive vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Iron +23.1%
Contains more Calcium +87.2%
Contains more Potassium +19462.5%
Contains more Magnesium +1925%
Contains more Copper +88.4%
Contains more Zinc +254.5%
Contains more Phosphorus +4533.3%
Contains less Sodium -63.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains more Iron +23.1%
Contains more Calcium +87.2%
Contains more Potassium +19462.5%
Contains more Magnesium +1925%
Contains more Copper +88.4%
Contains more Zinc +254.5%
Contains more Phosphorus +4533.3%
Contains less Sodium -63.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin C +11211.1%
Contains more Vitamin A +219.1%
Contains more Vitamin B1 +6333.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9710.8%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3444.4%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin C +11211.1%
Contains more Vitamin A +219.1%
Contains more Vitamin B1 +6333.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9710.8%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3444.4%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Olive
62
Sun-dried tomato
Mineral Summary Score
43
Olive
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Olive
30%
Sun-dried tomato
Carbohydrates
6%
Olive
23%
Sun-dried tomato
Fats
49%
Olive
65%
Sun-dried tomato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Sun-dried tomato
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sun-dried tomato
Sun-dried tomato contains less Sugars (difference - 0g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 469mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $1.1)
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.478g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Olive Sun-dried tomato Opinion
Calories 115 213 Sun-dried tomato
Protein 0.84 5.06 Sun-dried tomato
Fats 10.68 14.08 Sun-dried tomato
Vitamin C 0.9 101.8 Sun-dried tomato
Carbs 6.26 23.33 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 2.68 Olive
Calcium 88 47 Olive
Potassium 8 1565 Sun-dried tomato
Magnesium 4 81 Sun-dried tomato
Sugars 0 Sun-dried tomato
Fiber 3.2 5.8 Sun-dried tomato
Copper 0.251 0.473 Sun-dried tomato
Zinc 0.22 0.78 Sun-dried tomato
Starch
Phosphorus 3 139 Sun-dried tomato
Sodium 735 266 Sun-dried tomato
Vitamin A 403 1286 Sun-dried tomato
Vitamin E 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.193 Sun-dried tomato
Vitamin B2 0 0.383 Sun-dried tomato
Vitamin B3 0.037 3.63 Sun-dried tomato
Vitamin B5 0.015 0.479 Sun-dried tomato
Vitamin B6 0.009 0.319 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 1.4 Olive
Folate 0 23 Sun-dried tomato
Trans Fat 0 0
Saturated Fat 1.415 1.893 Olive
Monounsaturated Fat 7.888 8.663 Sun-dried tomato
Polyunsaturated fat 0.911 2.06 Sun-dried tomato
Tryptophan 0.037 Sun-dried tomato
Threonine 0.026 0.128 Sun-dried tomato
Isoleucine 0.031 0.121 Sun-dried tomato
Leucine 0.05 0.185 Sun-dried tomato
Lysine 0.032 0.186 Sun-dried tomato
Methionine 0.012 0.044 Sun-dried tomato
Phenylalanine 0.029 0.131 Sun-dried tomato
Valine 0.038 0.13 Sun-dried tomato
Histidine 0.023 0.077 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.