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Sun-dried tomato vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between sun-dried tomato and béchamel sauce

  • Béchamel sauce contains less vitamin C, copper, potassium, iron, fiber, vitamin B6, vitamin B3, vitamin A, manganese, and magnesium than sun-dried tomato.
  • Sun-dried tomato's daily need coverage for vitamin C is 112% higher.
  • Béchamel sauce contains 58 times less fiber than sun-dried tomato. Sun-dried tomato contains 5.8g of fiber, while béchamel sauce contains 0.1g.

The food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Sauce, homemade, white, thin.

Infographic

Sun-dried tomato vs Béchamel sauce 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +860.1%
Contains more IronIron +1176.2%
Contains more CopperCopper +3538.5%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +37.6%
Contains less SodiumSodium -18.9%
Contains more ManganeseManganese +1841.7%
Contains more CalciumCalcium +168.1%
~equal in Selenium ~3.3µg

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.
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%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +12625%
Contains more Vitamin B1Vitamin B1 +250.9%
Contains more Vitamin B2Vitamin B2 +108.2%
Contains more Vitamin B3Vitamin B3 +1290.8%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +678%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +14.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +34.2%
Contains more FatsFats +109.2%
Contains more CarbsCarbs +215.3%
Contains more OtherOther +156.9%
Contains more WaterWater +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -12%
Contains more Mono. FatMonounsaturated fat +224.5%
Contains more Poly. FatPolyunsaturated fat +29.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Béchamel sauce DV% diff.
Vitamin C 101.8mg 0.8mg 112%
Copper 0.473mg 0.013mg 51%
Potassium 1565mg 163mg 41%
Iron 2.68mg 0.21mg 31%
Fiber 5.8g 0.1g 23%
Vitamin B6 0.319mg 0.041mg 21%
Vitamin B3 3.63mg 0.261mg 21%
Manganese 0.466mg 0.024mg 19%
Magnesium 81mg 15mg 16%
Vitamin B2 0.383mg 0.184mg 15%
Monounsaturated fat 8.663g 2.67g 15%
Vitamin B12 0µg 0.3µg 13%
Vitamin B1 0.193mg 0.055mg 12%
Fats 14.08g 6.73g 11%
Calcium 47mg 126mg 8%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Phosphorus 139mg 101mg 5%
Carbs 23.33g 7.4g 5%
Calories 213kcal 105kcal 5%
Folate 23µg 9µg 4%
Sodium 266mg 328mg 3%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Protein 5.06g 3.77g 3%
Zinc 0.78mg 0.42mg 3%
Polyunsaturated fat 2.06g 1.586g 3%
Vitamin B5 0.479mg 0.339mg 3%
Saturated fat 1.893g 2.152g 1%
Selenium 3µg 3.3µg 1%
Vitamin K 0.6µg 1%
Vitamin E 0.17mg 1%
Vitamin A 64µg 73µg 1%
Net carbs 17.53g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.037mg 0.046mg 0%
Threonine 0.128mg 0.147mg 0%
Isoleucine 0.121mg 0.198mg 0%
Leucine 0.185mg 0.32mg 0%
Lysine 0.186mg 0.259mg 0%
Methionine 0.044mg 0.082mg 0%
Phenylalanine 0.131mg 0.157mg 0%
Valine 0.13mg 0.219mg 0%
Histidine 0.077mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
53%
Sun-dried tomato
15%
Béchamel sauce
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated fat (difference - 0.259g)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 30)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.4)
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. 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.