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  6. Sun-dried tomato vs. Chard raw

Sun-dried tomato vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between sun-dried tomato and chard raw

  • Sun-dried tomato has more vitamin C, potassium, copper, vitamin B2, vitamin B3, vitamin B6, fiber, phosphorus, and vitamin B1; however, chard raw is higher in vitamin A.
  • Chard raw covers your daily need for vitamin A, 97% more than sun-dried tomato.
  • Sun-dried tomato has 9 times more vitamin B3 than chard raw. While sun-dried tomato has 3.63mg of vitamin B3, chard raw has only 0.4mg.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Chard, swiss, raw.

Infographic

Sun-dried tomato vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +312.9%
Contains more IronIron +48.9%
Contains more CopperCopper +164.2%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +202.2%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +233.3%
Contains less SodiumSodium -19.9%
~equal in Magnesium ~81mg
~equal in Calcium ~51mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +239.3%
Contains more Vitamin B1Vitamin B1 +382.5%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B3Vitamin B3 +807.5%
Contains more Vitamin B5Vitamin B5 +178.5%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more FolateFolate +64.3%
Contains more Vitamin AVitamin A +378.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin C 101.8mg 30mg 80%
Potassium 1565mg 379mg 35%
Copper 0.473mg 0.179mg 33%
Vitamin A 64µg 306µg 27%
Vitamin B2 0.383mg 0.09mg 23%
Monounsaturated fat 8.663g 0.04g 22%
Fats 14.08g 0.2g 21%
Vitamin B3 3.63mg 0.4mg 20%
Vitamin B6 0.319mg 0.099mg 17%
Fiber 5.8g 1.6g 17%
Vitamin B1 0.193mg 0.04mg 13%
Polyunsaturated fat 2.06g 0.07g 13%
Phosphorus 139mg 46mg 13%
Vitamin E 1.89mg 13%
Iron 2.68mg 1.8mg 11%
Calories 213kcal 19kcal 10%
Saturated fat 1.893g 0.03g 8%
Protein 5.06g 1.8g 7%
Carbs 23.33g 3.74g 7%
Vitamin B5 0.479mg 0.172mg 6%
Selenium 3µg 0.9µg 4%
Zinc 0.78mg 0.36mg 4%
Manganese 0.466mg 0.366mg 4%
Choline 18mg 3%
Sodium 266mg 213mg 2%
Folate 23µg 14µg 2%
Net carbs 17.53g 2.14g N/A
Magnesium 81mg 81mg 0%
Calcium 47mg 51mg 0%
Sugar 1.1g N/A
Tryptophan 0.037mg 0.017mg 0%
Threonine 0.128mg 0.083mg 0%
Isoleucine 0.121mg 0.147mg 0%
Leucine 0.185mg 0.13mg 0%
Lysine 0.186mg 0.099mg 0%
Methionine 0.044mg 0.019mg 0%
Phenylalanine 0.131mg 0.11mg 0%
Valine 0.13mg 0.11mg 0%
Histidine 0.077mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +181.1%
Contains more FatsFats +6940%
Contains more CarbsCarbs +523.8%
Contains more OtherOther +131.3%
Contains more WaterWater +72.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +21557.5%
Contains more Poly. FatPolyunsaturated fat +2842.9%
Contains less Sat. FatSaturated fat -98.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.