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  6. Spinach raw vs. Sun-dried tomato

Spinach raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and sun-dried tomato

  • Spinach raw has more vitamin A, folate, and manganese; however, sun-dried tomato is higher in vitamin C, copper, potassium, vitamin B3, vitamin B2, fiber, and phosphorus.
  • Spinach raw covers your daily need for vitamin A, 162% more than sun-dried tomato.
  • Spinach raw has 8 times more folate than sun-dried tomato. While spinach raw has 194µg of folate, sun-dried tomato has only 23µg.

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

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 CalciumCalcium +110.6%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +92.5%
Contains more PotassiumPotassium +180.5%
Contains more CopperCopper +263.8%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +183.7%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~81mg
~equal in Iron ~2.68mg

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +632.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +743.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +262.3%
Contains more Vitamin B1Vitamin B1 +147.4%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B3Vitamin B3 +401.4%
Contains more Vitamin B5Vitamin B5 +636.9%
Contains more Vitamin B6Vitamin B6 +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Sun-dried tomato DV% diff.
Vitamin K 482.9µg 402%
Vitamin C 28.1mg 101.8mg 82%
Vitamin A 469µg 64µg 45%
Folate 194µg 23µg 43%
Copper 0.13mg 0.473mg 38%
Potassium 558mg 1565mg 30%
Monounsaturated fat 0.01g 8.663g 22%
Fats 0.39g 14.08g 21%
Manganese 0.897mg 0.466mg 19%
Vitamin B3 0.724mg 3.63mg 18%
Vitamin B2 0.189mg 0.383mg 15%
Vitamin E 2.03mg 14%
Fiber 2.2g 5.8g 14%
Polyunsaturated fat 0.165g 2.06g 13%
Phosphorus 49mg 139mg 13%
Vitamin B6 0.195mg 0.319mg 10%
Calories 23kcal 213kcal 10%
Vitamin B1 0.078mg 0.193mg 10%
Sodium 79mg 266mg 8%
Vitamin B5 0.065mg 0.479mg 8%
Saturated fat 0.063g 1.893g 8%
Carbs 3.63g 23.33g 7%
Calcium 99mg 47mg 5%
Choline 19.3mg 4%
Protein 2.86g 5.06g 4%
Selenium 1µg 3µg 4%
Zinc 0.53mg 0.78mg 2%
Net carbs 1.43g 17.53g N/A
Magnesium 79mg 81mg 0%
Iron 2.71mg 2.68mg 0%
Sugar 0.42g N/A
Tryptophan 0.039mg 0.037mg 0%
Threonine 0.122mg 0.128mg 0%
Isoleucine 0.147mg 0.121mg 0%
Leucine 0.223mg 0.185mg 0%
Lysine 0.174mg 0.186mg 0%
Methionine 0.053mg 0.044mg 0%
Phenylalanine 0.129mg 0.131mg 0%
Valine 0.161mg 0.13mg 0%
Histidine 0.064mg 0.077mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 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 WaterWater +69.8%
Contains more ProteinProtein +76.9%
Contains more FatsFats +3510.3%
Contains more CarbsCarbs +542.7%
Contains more OtherOther +115.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -96.7%
Contains more Mono. FatMonounsaturated fat +86530%
Contains more Poly. FatPolyunsaturated fat +1148.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.