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

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Differences between Sun-dried tomato and Cauliflower

  • Cauliflower contains less Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Magnesium, Fiber, Phosphorus and Manganese than Sun-dried tomato.
  • Sun-dried tomato's daily need coverage for Vitamin C is 60% higher.
  • Cauliflower contains 12 times less Copper than Sun-dried tomato. Sun-dried tomato contains 0.473mg of Copper, while Cauliflower contains 0.039mg.

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

Infographic

Sun-dried tomato vs Cauliflower 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 +538.1%
Contains more Calcium +113.6%
Contains more Potassium +423.4%
Contains more Magnesium +440%
Contains more Copper +1112.8%
Contains more Zinc +188.9%
Contains more Phosphorus +215.9%
Contains less Sodium -88.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +538.1%
Contains more Calcium +113.6%
Contains more Potassium +423.4%
Contains more Magnesium +440%
Contains more Copper +1112.8%
Contains more Zinc +188.9%
Contains more Phosphorus +215.9%
Contains less Sodium -88.7%

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 +111.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +616%
Contains more Vitamin B6 +73.4%
Contains more Vitamin B5 +39.2%
Contains more Folate +147.8%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin C +111.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +616%
Contains more Vitamin B6 +73.4%
Contains more Vitamin B5 +39.2%
Contains more Folate +147.8%

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
30
Cauliflower
Mineral Summary Score
73
Sun-dried tomato
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
23%
Sun-dried tomato
5%
Cauliflower
Fats
65%
Sun-dried tomato
1%
Cauliflower

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 Cauliflower
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sun-dried tomato Cauliflower
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 - 1.91g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 236mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.763g)
Which food is cheaper?
Cauliflower
Cauliflower 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Cauliflower Opinion
Calories 213 25 Sun-dried tomato
Protein 5.06 1.92 Sun-dried tomato
Fats 14.08 0.28 Sun-dried tomato
Vitamin C 101.8 48.2 Sun-dried tomato
Carbs 23.33 4.97 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 0.42 Sun-dried tomato
Calcium 47 22 Sun-dried tomato
Potassium 1565 299 Sun-dried tomato
Magnesium 81 15 Sun-dried tomato
Sugars 1.91 Sun-dried tomato
Fiber 5.8 2 Sun-dried tomato
Copper 0.473 0.039 Sun-dried tomato
Zinc 0.78 0.27 Sun-dried tomato
Starch
Phosphorus 139 44 Sun-dried tomato
Sodium 266 30 Cauliflower
Vitamin A 1286 0 Sun-dried tomato
Vitamin E 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.193 0.05 Sun-dried tomato
Vitamin B2 0.383 0.06 Sun-dried tomato
Vitamin B3 3.63 0.507 Sun-dried tomato
Vitamin B5 0.479 0.667 Cauliflower
Vitamin B6 0.319 0.184 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 15.5 Cauliflower
Folate 23 57 Cauliflower
Trans Fat 0 0
Saturated Fat 1.893 0.13 Cauliflower
Monounsaturated Fat 8.663 0.034 Sun-dried tomato
Polyunsaturated fat 2.06 0.031 Sun-dried tomato
Tryptophan 0.037 0.02 Sun-dried tomato
Threonine 0.128 0.076 Sun-dried tomato
Isoleucine 0.121 0.071 Sun-dried tomato
Leucine 0.185 0.106 Sun-dried tomato
Lysine 0.186 0.217 Cauliflower
Methionine 0.044 0.02 Sun-dried tomato
Phenylalanine 0.131 0.065 Sun-dried tomato
Valine 0.13 0.125 Sun-dried tomato
Histidine 0.077 0.056 Sun-dried tomato
Fructose 0.97 Cauliflower

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.