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

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How are Pumpkin and Sun-dried tomato different?

  • Pumpkin is richer in Vitamin A, while Sun-dried tomato is higher in Vitamin C, Copper, Potassium, Iron, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, and Magnesium.
  • Sun-dried tomato covers your daily need of Vitamin C 103% more than Pumpkin.
  • Pumpkin contains 7 times more Vitamin A than Sun-dried tomato. Pumpkin contains 426µg of Vitamin A, while Sun-dried tomato contains 64µg.

Pumpkin, raw and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -99.6%
Contains more Iron +235%
Contains more Calcium +123.8%
Contains more Potassium +360.3%
Contains more Magnesium +575%
Contains more Copper +272.4%
Contains more Zinc +143.8%
Contains more Phosphorus +215.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains less Sodium -99.6%
Contains more Iron +235%
Contains more Calcium +123.8%
Contains more Potassium +360.3%
Contains more Magnesium +575%
Contains more Copper +272.4%
Contains more Zinc +143.8%
Contains more Phosphorus +215.9%

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
:
Contains more Vitamin A +562%
Contains more Vitamin C +1031.1%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +505%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +423%
Contains more Folate +43.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 A +562%
Contains more Vitamin C +1031.1%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +505%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +423%
Contains more Folate +43.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Sun-dried tomato Opinion
Calories 26kcal 213kcal Sun-dried tomato
Protein 1g 5.06g Sun-dried tomato
Fats 0.1g 14.08g Sun-dried tomato
Vitamin C 9mg 101.8mg Sun-dried tomato
Net carbs 6g 17.53g Sun-dried tomato
Carbs 6.5g 23.33g Sun-dried tomato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 2.68mg Sun-dried tomato
Calcium 21mg 47mg Sun-dried tomato
Potassium 340mg 1565mg Sun-dried tomato
Magnesium 12mg 81mg Sun-dried tomato
Sugar 2.76g g Sun-dried tomato
Fiber 0.5g 5.8g Sun-dried tomato
Copper 0.127mg 0.473mg Sun-dried tomato
Zinc 0.32mg 0.78mg Sun-dried tomato
Starch g g
Phosphorus 44mg 139mg Sun-dried tomato
Sodium 1mg 266mg Pumpkin
Vitamin A 8513IU 1286IU Pumpkin
Vitamin E 1.06mg mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.193mg Sun-dried tomato
Vitamin B2 0.11mg 0.383mg Sun-dried tomato
Vitamin B3 0.6mg 3.63mg Sun-dried tomato
Vitamin B5 0.298mg 0.479mg Sun-dried tomato
Vitamin B6 0.061mg 0.319mg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K 1.1µg µg Pumpkin
Folate 16µg 23µg Sun-dried tomato
Trans Fat 0g 0g
Saturated Fat 0.052g 1.893g Pumpkin
Monounsaturated Fat 0.013g 8.663g Sun-dried tomato
Polyunsaturated fat 0.005g 2.06g Sun-dried tomato
Tryptophan 0.012mg 0.037mg Sun-dried tomato
Threonine 0.029mg 0.128mg Sun-dried tomato
Isoleucine 0.031mg 0.121mg Sun-dried tomato
Leucine 0.046mg 0.185mg Sun-dried tomato
Lysine 0.054mg 0.186mg Sun-dried tomato
Methionine 0.011mg 0.044mg Sun-dried tomato
Phenylalanine 0.032mg 0.131mg Sun-dried tomato
Valine 0.035mg 0.13mg Sun-dried tomato
Histidine 0.016mg 0.077mg Sun-dried tomato
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
62
Sun-dried tomato
Mineral Summary Score
18
Pumpkin
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 food.
Protein
6%
Pumpkin
30%
Sun-dried tomato
Carbohydrates
7%
Pumpkin
23%
Sun-dried tomato
Fats
0%
Pumpkin
65%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.841g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.