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  6. Quinoa vs. Sun-dried tomato

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

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Summary of differences between quinoa and sun-dried tomato

  • Quinoa has less vitamin C, potassium, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, iron, and fiber than sun-dried tomato.
  • Sun-dried tomato covers your daily need for vitamin C, 113% more than quinoa.
  • Quinoa has less sodium.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Quinoa 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.
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 ZincZinc +39.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +35.4%
Contains more MagnesiumMagnesium +26.6%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +809.9%
Contains more IronIron +79.9%
Contains more CopperCopper +146.4%
~equal in Phosphorus ~139mg
~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.
Quinoa
Quinoa
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 FolateFolate +82.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +248.2%
Contains more Vitamin B3Vitamin B3 +781.1%
Contains more Vitamin B6Vitamin B6 +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Potassium 172mg 1565mg 41%
Copper 0.192mg 0.473mg 31%
Vitamin B2 0.11mg 0.383mg 21%
Monounsaturated fat 0.528g 8.663g 20%
Vitamin B3 0.412mg 3.63mg 20%
Fats 1.92g 14.08g 19%
Iron 1.49mg 2.68mg 15%
Vitamin B6 0.123mg 0.319mg 15%
Fiber 2.8g 5.8g 12%
Sodium 7mg 266mg 11%
Vitamin B5 0.479mg 10%
Saturated fat 0.231g 1.893g 8%
Manganese 0.631mg 0.466mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 2.06g 7%
Vitamin A 0µg 64µg 7%
Vitamin B1 0.107mg 0.193mg 7%
Folate 42µg 23µg 5%
Calories 120kcal 213kcal 5%
Vitamin E 0.63mg 4%
Magnesium 64mg 81mg 4%
Choline 23mg 4%
Zinc 1.09mg 0.78mg 3%
Calcium 17mg 47mg 3%
Phosphorus 152mg 139mg 2%
Protein 4.4g 5.06g 1%
Carbs 21.3g 23.33g 1%
Net carbs 18.5g 17.53g N/A
Sugar 0.87g N/A
Selenium 2.8µg 3µg 0%
Tryptophan 0.052mg 0.037mg 0%
Threonine 0.131mg 0.128mg 0%
Isoleucine 0.157mg 0.121mg 0%
Leucine 0.261mg 0.185mg 0%
Lysine 0.239mg 0.186mg 0%
Methionine 0.096mg 0.044mg 0%
Phenylalanine 0.185mg 0.131mg 0%
Valine 0.185mg 0.13mg 0%
Histidine 0.127mg 0.077mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 WaterWater +33%
Contains more ProteinProtein +15%
Contains more FatsFats +633.3%
Contains more OtherOther +380.5%
~equal in Carbs ~23.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -87.8%
Contains more Mono. FatMonounsaturated fat +1540.7%
Contains more Poly. FatPolyunsaturated fat +91.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.