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

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Significant differences between Sun-dried tomato and Cassava

  • The amount of Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B6, Vitamin B3, Fiber, Phosphorus and Magnesium in Sun-dried tomato is higher than in Cassava.
  • Sun-dried tomato covers your daily Vitamin C needs 90% more than Cassava.
  • Cassava has 10 times less Iron than Sun-dried tomato. Sun-dried tomato has 2.68mg of Iron, while Cassava has 0.27mg.

Specific food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Cassava, raw.

Infographic

Sun-dried tomato vs Cassava infographic
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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 +892.6%
Contains more Calcium +193.8%
Contains more Potassium +477.5%
Contains more Magnesium +285.7%
Contains more Copper +373%
Contains more Zinc +129.4%
Contains more Phosphorus +414.8%
Contains less Sodium -94.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +892.6%
Contains more Calcium +193.8%
Contains more Potassium +477.5%
Contains more Magnesium +285.7%
Contains more Copper +373%
Contains more Zinc +129.4%
Contains more Phosphorus +414.8%
Contains less Sodium -94.7%

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
:
Contains more Vitamin C +394.2%
Contains more Vitamin A +9792.3%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B2 +697.9%
Contains more Vitamin B3 +325.1%
Contains more Vitamin B5 +347.7%
Contains more Vitamin B6 +262.5%
Contains more Folate +17.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +394.2%
Contains more Vitamin A +9792.3%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B2 +697.9%
Contains more Vitamin B3 +325.1%
Contains more Vitamin B5 +347.7%
Contains more Vitamin B6 +262.5%
Contains more Folate +17.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
62
Sun-dried tomato
14
Cassava
Mineral Summary Score
73
Sun-dried tomato
14
Cassava

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 the food
Protein
30%
Sun-dried tomato
8%
Cassava
Carbohydrates
23%
Sun-dried tomato
38%
Cassava
Fats
65%
Sun-dried tomato
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Cassava
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sun-dried tomato Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sun-dried tomato
Sun-dried tomato contains less Sugars (difference - 1.7g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 252mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.819g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sun-dried tomato Cassava Opinion
Calories 213 160 Sun-dried tomato
Protein 5.06 1.36 Sun-dried tomato
Fats 14.08 0.28 Sun-dried tomato
Vitamin C 101.8 20.6 Sun-dried tomato
Carbs 23.33 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 0.27 Sun-dried tomato
Calcium 47 16 Sun-dried tomato
Potassium 1565 271 Sun-dried tomato
Magnesium 81 21 Sun-dried tomato
Sugars 1.7 Sun-dried tomato
Fiber 5.8 1.8 Sun-dried tomato
Copper 0.473 0.1 Sun-dried tomato
Zinc 0.78 0.34 Sun-dried tomato
Starch
Phosphorus 139 27 Sun-dried tomato
Sodium 266 14 Cassava
Vitamin A 1286 13 Sun-dried tomato
Vitamin E 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.193 0.087 Sun-dried tomato
Vitamin B2 0.383 0.048 Sun-dried tomato
Vitamin B3 3.63 0.854 Sun-dried tomato
Vitamin B5 0.479 0.107 Sun-dried tomato
Vitamin B6 0.319 0.088 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 1.9 Cassava
Folate 23 27 Cassava
Trans Fat 0 0
Saturated Fat 1.893 0.074 Cassava
Monounsaturated Fat 8.663 0.075 Sun-dried tomato
Polyunsaturated fat 2.06 0.048 Sun-dried tomato
Tryptophan 0.037 0.019 Sun-dried tomato
Threonine 0.128 0.028 Sun-dried tomato
Isoleucine 0.121 0.027 Sun-dried tomato
Leucine 0.185 0.039 Sun-dried tomato
Lysine 0.186 0.044 Sun-dried tomato
Methionine 0.044 0.011 Sun-dried tomato
Phenylalanine 0.131 0.026 Sun-dried tomato
Valine 0.13 0.035 Sun-dried tomato
Histidine 0.077 0.02 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.