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  6. Spinach vs. Sun-dried tomato

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

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The main differences between Spinach and Sun-dried tomato

  • Spinach is richer in Vitamin A RAE, Folate, and Manganese, yet Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Vitamin B3, Fiber, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 102% higher.
  • Spinach contains 8 times more Vitamin A RAE than Sun-dried tomato. Spinach contains 524µg of Vitamin A RAE, while Sun-dried tomato contains 64µg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Spinach 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.
Spinach
Spinach
5
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +189.4%
Contains more Iron +33.2%
Contains less Sodium -73.7%
Contains more Manganese +100.6%
Contains more Phosphorus +148.2%
Contains more Potassium +235.8%
Contains more Copper +171.8%
Contains more Selenium +100%
Equal in Magnesium - 81
Equal in Zinc - 0.78
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +189.4%
Contains more Iron +33.2%
Contains less Sodium -73.7%
Contains more Manganese +100.6%
Contains more Phosphorus +148.2%
Contains more Potassium +235.8%
Contains more Copper +171.8%
Contains more Selenium +100%
Equal in Magnesium - 81
Equal in Zinc - 0.78

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.
Spinach
Spinach
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin A +715%
Contains more Folate +534.8%
Contains more Vitamin C +938.8%
Contains more Vitamin B1 +103.2%
Contains more Vitamin B2 +62.3%
Contains more Vitamin B3 +640.8%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +31.8%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +715%
Contains more Folate +534.8%
Contains more Vitamin C +938.8%
Contains more Vitamin B1 +103.2%
Contains more Vitamin B2 +62.3%
Contains more Vitamin B3 +640.8%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +31.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Water +69.4%
Contains more Protein +70.4%
Contains more Fats +5315.4%
Contains more Carbs +522.1%
Contains more Other +104.4%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Sun-dried tomato
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 Water +69.4%
Contains more Protein +70.4%
Contains more Fats +5315.4%
Contains more Carbs +522.1%
Contains more Other +104.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +144283.3%
Contains more Polyunsaturated fat +1789.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +144283.3%
Contains more Polyunsaturated fat +1789.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Sun-dried tomato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Sun-dried tomato Opinion
Net carbs 1.35g 17.53g Sun-dried tomato
Protein 2.97g 5.06g Sun-dried tomato
Fats 0.26g 14.08g Sun-dried tomato
Carbs 3.75g 23.33g Sun-dried tomato
Calories 23kcal 213kcal Sun-dried tomato
Sugar 0.43g Sun-dried tomato
Fiber 2.4g 5.8g Sun-dried tomato
Calcium 136mg 47mg Spinach
Iron 3.57mg 2.68mg Spinach
Magnesium 87mg 81mg Spinach
Phosphorus 56mg 139mg Sun-dried tomato
Potassium 466mg 1565mg Sun-dried tomato
Sodium 70mg 266mg Spinach
Zinc 0.76mg 0.78mg Sun-dried tomato
Copper 0.174mg 0.473mg Sun-dried tomato
Manganese 0.935mg 0.466mg Spinach
Selenium 1.5µg 3µg Sun-dried tomato
Vitamin A 10481IU 1286IU Spinach
Vitamin A RAE 524µg 64µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 101.8mg Sun-dried tomato
Vitamin B1 0.095mg 0.193mg Sun-dried tomato
Vitamin B2 0.236mg 0.383mg Sun-dried tomato
Vitamin B3 0.49mg 3.63mg Sun-dried tomato
Vitamin B5 0.145mg 0.479mg Sun-dried tomato
Vitamin B6 0.242mg 0.319mg Sun-dried tomato
Folate 146µg 23µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.037mg Spinach
Threonine 0.127mg 0.128mg Sun-dried tomato
Isoleucine 0.152mg 0.121mg Spinach
Leucine 0.231mg 0.185mg Spinach
Lysine 0.182mg 0.186mg Sun-dried tomato
Methionine 0.055mg 0.044mg Spinach
Phenylalanine 0.134mg 0.131mg Spinach
Valine 0.168mg 0.13mg Spinach
Histidine 0.066mg 0.077mg Sun-dried tomato
Saturated Fat 0.043g 1.893g Spinach
Monounsaturated Fat 0.006g 8.663g Sun-dried tomato
Polyunsaturated fat 0.109g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
Spinach
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
52%
Spinach
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 1.85g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.