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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
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.
Contains more Calcium +113.6%
Contains more Iron +538.1%
Contains more Magnesium +440%
Contains more Phosphorus +215.9%
Contains more Potassium +423.4%
Contains more Zinc +188.9%
Contains more Copper +1112.8%
Contains more Manganese +200.6%
Contains more Selenium +400%
Contains less Sodium -88.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +113.6%
Contains more Iron +538.1%
Contains more Magnesium +440%
Contains more Phosphorus +215.9%
Contains more Potassium +423.4%
Contains more Zinc +188.9%
Contains more Copper +1112.8%
Contains more Manganese +200.6%
Contains more Selenium +400%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +111.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Contains more Vitamin A +∞%
Contains more Vitamin C +111.2%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +163.5%
Contains more Fats +4928.6%
Contains more Carbs +369.4%
Contains more Other +386.8%
Contains more Water +71%
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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +163.5%
Contains more Fats +4928.6%
Contains more Carbs +369.4%
Contains more Other +386.8%
Contains more Water +71%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25379.4%
Contains more Polyunsaturated fat +6545.2%
Contains less Saturated Fat -93.1%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +25379.4%
Contains more Polyunsaturated fat +6545.2%
Contains less Saturated Fat -93.1%

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 Cauliflower
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 Cauliflower Opinion
Net carbs 17.53g 2.97g Sun-dried tomato
Protein 5.06g 1.92g Sun-dried tomato
Fats 14.08g 0.28g Sun-dried tomato
Carbs 23.33g 4.97g Sun-dried tomato
Calories 213kcal 25kcal Sun-dried tomato
Fructose 0.97g Cauliflower
Sugar 1.91g Sun-dried tomato
Fiber 5.8g 2g Sun-dried tomato
Calcium 47mg 22mg Sun-dried tomato
Iron 2.68mg 0.42mg Sun-dried tomato
Magnesium 81mg 15mg Sun-dried tomato
Phosphorus 139mg 44mg Sun-dried tomato
Potassium 1565mg 299mg Sun-dried tomato
Sodium 266mg 30mg Cauliflower
Zinc 0.78mg 0.27mg Sun-dried tomato
Copper 0.473mg 0.039mg Sun-dried tomato
Manganese 0.466mg 0.155mg Sun-dried tomato
Selenium 3µg 0.6µg Sun-dried tomato
Vitamin A 1286IU 0IU Sun-dried tomato
Vitamin A RAE 64µg 0µg Sun-dried tomato
Vitamin E 0.08mg Cauliflower
Vitamin C 101.8mg 48.2mg Sun-dried tomato
Vitamin B1 0.193mg 0.05mg Sun-dried tomato
Vitamin B2 0.383mg 0.06mg Sun-dried tomato
Vitamin B3 3.63mg 0.507mg Sun-dried tomato
Vitamin B5 0.479mg 0.667mg Cauliflower
Vitamin B6 0.319mg 0.184mg Sun-dried tomato
Folate 23µg 57µg Cauliflower
Choline 44.3mg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.037mg 0.02mg Sun-dried tomato
Threonine 0.128mg 0.076mg Sun-dried tomato
Isoleucine 0.121mg 0.071mg Sun-dried tomato
Leucine 0.185mg 0.106mg Sun-dried tomato
Lysine 0.186mg 0.217mg Cauliflower
Methionine 0.044mg 0.02mg Sun-dried tomato
Phenylalanine 0.131mg 0.065mg Sun-dried tomato
Valine 0.13mg 0.125mg Sun-dried tomato
Histidine 0.077mg 0.056mg Sun-dried tomato
Saturated Fat 1.893g 0.13g Cauliflower
Monounsaturated Fat 8.663g 0.034g Sun-dried tomato
Polyunsaturated fat 2.06g 0.031g Sun-dried tomato
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Sun-dried tomato
30%
Cauliflower
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
13%
Cauliflower

Comparison summary

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