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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
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 Calcium +193.8%
Contains more Iron +892.6%
Contains more Magnesium +285.7%
Contains more Phosphorus +414.8%
Contains more Potassium +477.5%
Contains more Zinc +129.4%
Contains more Copper +373%
Contains less Sodium -94.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +193.8%
Contains more Iron +892.6%
Contains more Magnesium +285.7%
Contains more Phosphorus +414.8%
Contains more Potassium +477.5%
Contains more Zinc +129.4%
Contains more Copper +373%
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 A +9792.3%
Contains more Vitamin C +394.2%
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 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 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +9792.3%
Contains more Vitamin C +394.2%
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%

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 Cassava
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Cassava Opinion
Net carbs 17.53g 36.26g Cassava
Protein 5.06g 1.36g Sun-dried tomato
Fats 14.08g 0.28g Sun-dried tomato
Carbs 23.33g 38.06g Cassava
Calories 213kcal 160kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar g 1.7g Sun-dried tomato
Fiber 5.8g 1.8g Sun-dried tomato
Calcium 47mg 16mg Sun-dried tomato
Iron 2.68mg 0.27mg Sun-dried tomato
Magnesium 81mg 21mg Sun-dried tomato
Phosphorus 139mg 27mg Sun-dried tomato
Potassium 1565mg 271mg Sun-dried tomato
Sodium 266mg 14mg Cassava
Zinc 0.78mg 0.34mg Sun-dried tomato
Copper 0.473mg 0.1mg Sun-dried tomato
Vitamin A 1286IU 13IU Sun-dried tomato
Vitamin E mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 20.6mg Sun-dried tomato
Vitamin B1 0.193mg 0.087mg Sun-dried tomato
Vitamin B2 0.383mg 0.048mg Sun-dried tomato
Vitamin B3 3.63mg 0.854mg Sun-dried tomato
Vitamin B5 0.479mg 0.107mg Sun-dried tomato
Vitamin B6 0.319mg 0.088mg Sun-dried tomato
Folate 23µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Cassava
Tryptophan 0.037mg 0.019mg Sun-dried tomato
Threonine 0.128mg 0.028mg Sun-dried tomato
Isoleucine 0.121mg 0.027mg Sun-dried tomato
Leucine 0.185mg 0.039mg Sun-dried tomato
Lysine 0.186mg 0.044mg Sun-dried tomato
Methionine 0.044mg 0.011mg Sun-dried tomato
Phenylalanine 0.131mg 0.026mg Sun-dried tomato
Valine 0.13mg 0.035mg Sun-dried tomato
Histidine 0.077mg 0.02mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.074g Cassava
Monounsaturated Fat 8.663g 0.075g Sun-dried tomato
Polyunsaturated fat 2.06g 0.048g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Cassava
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
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 food.
Protein
30%
Sun-dried tomato
8%
Cassava
Carbohydrates
23%
Sun-dried tomato
38%
Cassava
Fats
65%
Sun-dried tomato
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (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)

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. 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.