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 RAE.
- Sun-dried tomato covers your daily need of Vitamin C 80% more than Chard raw.
- 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+48.9%
Contains
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Phosphorus
+202.2%
Contains
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Potassium
+312.9%
Contains
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Zinc
+116.7%
Contains
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Copper
+164.2%
Contains
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Manganese
+27.3%
Contains
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Selenium
+233.3%
Contains
less
Sodium
-19.9%
Equal in Calcium - 51
Equal in Magnesium - 81
Contains
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Iron
+48.9%
Contains
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Phosphorus
+202.2%
Contains
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Potassium
+312.9%
Contains
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Zinc
+116.7%
Contains
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Copper
+164.2%
Contains
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Manganese
+27.3%
Contains
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Selenium
+233.3%
Contains
less
Sodium
-19.9%
Equal in Calcium - 51
Equal in Magnesium - 81
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
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Vitamin C
+239.3%
Contains
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Vitamin B1
+382.5%
Contains
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Vitamin B2
+325.6%
Contains
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Vitamin B3
+807.5%
Contains
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Vitamin B5
+178.5%
Contains
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Vitamin B6
+222.2%
Contains
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Folate
+64.3%
Contains
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Vitamin A
+375.6%
Contains
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Vitamin C
+239.3%
Contains
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Vitamin B1
+382.5%
Contains
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Vitamin B2
+325.6%
Contains
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Vitamin B3
+807.5%
Contains
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Vitamin B5
+178.5%
Contains
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Vitamin B6
+222.2%
Contains
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Folate
+64.3%
Contains
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Vitamin A
+375.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+181.1%
Contains
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Fats
+6940%
Contains
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Carbs
+523.8%
Contains
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Other
+131.3%
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Water
+72.1%
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Contains
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Protein
+181.1%
Contains
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Fats
+6940%
Contains
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Carbs
+523.8%
Contains
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Other
+131.3%
Contains
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Water
+72.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+21557.5%
Contains
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Polyunsaturated fat
+2842.9%
Contains
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Saturated Fat
-98.4%
Saturated Fat:
1.893 g
Monounsaturated Fat:
8.663 g
Polyunsaturated fat:
2.06 g
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Contains
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Monounsaturated Fat
+21557.5%
Contains
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Polyunsaturated fat
+2842.9%
Contains
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Saturated Fat
-98.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.53g | 2.14g |
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| Protein | 5.06g | 1.8g |
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| Fats | 14.08g | 0.2g |
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| Carbs | 23.33g | 3.74g |
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| Calories | 213kcal | 19kcal |
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| Sugar | 1.1g |
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| Fiber | 5.8g | 1.6g |
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| Calcium | 47mg | 51mg |
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| Iron | 2.68mg | 1.8mg |
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| Magnesium | 81mg | 81mg | |
| Phosphorus | 139mg | 46mg |
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| Potassium | 1565mg | 379mg |
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| Sodium | 266mg | 213mg |
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| Zinc | 0.78mg | 0.36mg |
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| Copper | 0.473mg | 0.179mg |
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| Manganese | 0.466mg | 0.366mg |
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| Selenium | 3µg | 0.9µg |
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| Vitamin A | 1286IU | 6116IU |
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| Vitamin A RAE | 64µg | 306µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 101.8mg | 30mg |
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| Vitamin B1 | 0.193mg | 0.04mg |
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| Vitamin B2 | 0.383mg | 0.09mg |
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| Vitamin B3 | 3.63mg | 0.4mg |
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| Vitamin B5 | 0.479mg | 0.172mg |
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| Vitamin B6 | 0.319mg | 0.099mg |
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| Folate | 23µg | 14µg |
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| Vitamin K | 830µg |
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| Tryptophan | 0.037mg | 0.017mg |
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| Threonine | 0.128mg | 0.083mg |
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| Isoleucine | 0.121mg | 0.147mg |
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| Leucine | 0.185mg | 0.13mg |
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| Lysine | 0.186mg | 0.099mg |
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| Methionine | 0.044mg | 0.019mg |
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| Phenylalanine | 0.131mg | 0.11mg |
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| Valine | 0.13mg | 0.11mg |
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| Histidine | 0.077mg | 0.036mg |
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| Saturated Fat | 1.893g | 0.03g |
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| Monounsaturated Fat | 8.663g | 0.04g |
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| Polyunsaturated fat | 2.06g | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
62%
222%
Minerals Daily Need Coverage Score
66%
34%
Comparison summary
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 1.863g)
Which food is cheaper?
Chard raw is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)