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

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Important differences between Sun-dried tomato and Rapini

  • Sun-dried tomato has more Vitamin C, Copper, Potassium, Vitamin B2, Vitamin B3, Magnesium, Fiber, and Vitamin B6, however Rapini has more Folate.
  • Sun-dried tomato's daily need coverage for Vitamin C is 91% more.
  • Sun-dried tomato has 11 times more Copper than Rapini. Sun-dried tomato has 0.473mg of Copper, while Rapini has 0.042mg.
  • Rapini is lower in Sodium.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Broccoli raab, raw.

Infographic

Sun-dried tomato vs Rapini 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 more Iron +25.2%
Contains more Magnesium +268.2%
Contains more Phosphorus +90.4%
Contains more Potassium +698.5%
Contains more Copper +1026.2%
Contains more Calcium +129.8%
Contains less Sodium -87.6%
Equal in Zinc - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Iron +25.2%
Contains more Magnesium +268.2%
Contains more Phosphorus +90.4%
Contains more Potassium +698.5%
Contains more Copper +1026.2%
Contains more Calcium +129.8%
Contains less Sodium -87.6%
Equal in Zinc - 0.77

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
:
4
Rapini
Contains more Vitamin C +404%
Contains more Vitamin B1 +19.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +86.5%
Contains more Vitamin A +103.9%
Contains more Folate +260.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin C +404%
Contains more Vitamin B1 +19.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +86.5%
Contains more Vitamin A +103.9%
Contains more Folate +260.9%

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.
Sun-dried tomato Rapini
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Rapini Opinion
Net carbs 17.53g 0.15g Sun-dried tomato
Protein 5.06g 3.17g Sun-dried tomato
Fats 14.08g 0.49g Sun-dried tomato
Carbs 23.33g 2.85g Sun-dried tomato
Calories 213kcal 22kcal Sun-dried tomato
Starch g g
Fructose g 0.17g Rapini
Sugar g 0.38g Sun-dried tomato
Fiber 5.8g 2.7g Sun-dried tomato
Calcium 47mg 108mg Rapini
Iron 2.68mg 2.14mg Sun-dried tomato
Magnesium 81mg 22mg Sun-dried tomato
Phosphorus 139mg 73mg Sun-dried tomato
Potassium 1565mg 196mg Sun-dried tomato
Sodium 266mg 33mg Rapini
Zinc 0.78mg 0.77mg Sun-dried tomato
Copper 0.473mg 0.042mg Sun-dried tomato
Vitamin A 1286IU 2622IU Rapini
Vitamin E mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 20.2mg Sun-dried tomato
Vitamin B1 0.193mg 0.162mg Sun-dried tomato
Vitamin B2 0.383mg 0.129mg Sun-dried tomato
Vitamin B3 3.63mg 1.221mg Sun-dried tomato
Vitamin B5 0.479mg 0.322mg Sun-dried tomato
Vitamin B6 0.319mg 0.171mg Sun-dried tomato
Folate 23µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K µg 224µg Rapini
Tryptophan 0.037mg 0.043mg Rapini
Threonine 0.128mg 0.106mg Sun-dried tomato
Isoleucine 0.121mg 0.104mg Sun-dried tomato
Leucine 0.185mg 0.17mg Sun-dried tomato
Lysine 0.186mg 0.198mg Rapini
Methionine 0.044mg 0.048mg Rapini
Phenylalanine 0.131mg 0.128mg Sun-dried tomato
Valine 0.13mg 0.153mg Rapini
Histidine 0.077mg 0.066mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.05g Rapini
Monounsaturated Fat 8.663g 0.026g Sun-dried tomato
Polyunsaturated fat 2.06g 0.13g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62
Sun-dried tomato
86
Rapini
Mineral Summary Score
73
Sun-dried tomato
27
Rapini

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
30%
Sun-dried tomato
19%
Rapini
Carbohydrates
23%
Sun-dried tomato
3%
Rapini
Fats
65%
Sun-dried tomato
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 233mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.843g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.