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  6. Sun-dried tomato vs. Coconut oil

Sun-dried tomato vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between sun-dried tomato and coconut oil

  • Coconut oil has less vitamin C, copper, potassium, iron, vitamin B2, vitamin A, vitamin B6, fiber, and vitamin B3 than sun-dried tomato.
  • Coconut oil covers your daily need for saturated fat, 403% more than sun-dried tomato.
  • Sun-dried tomato has less saturated fat.
  • The glycemic index of sun-dried tomato is higher.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Oil, coconut.

Infographic

Sun-dried tomato vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5260%
Contains more CopperCopper +∞%
Contains more ZincZinc +3800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Coconut oil DV% diff.
Saturated fat 1.893g 82.475g 366%
Fats 14.08g 99.06g 131%
Vitamin C 101.8mg 0mg 113%
Copper 0.473mg 0mg 53%
Potassium 1565mg 0mg 46%
Calories 213kcal 892kcal 34%
Iron 2.68mg 0.05mg 33%
Vitamin B2 0.383mg 0mg 29%
Vitamin B6 0.319mg 0mg 25%
Vitamin B3 3.63mg 0mg 23%
Fiber 5.8g 0g 23%
Manganese 0.466mg 0mg 20%
Phosphorus 139mg 0mg 20%
Magnesium 81mg 0mg 19%
Vitamin B1 0.193mg 0mg 16%
Sodium 266mg 0mg 12%
Protein 5.06g 0g 10%
Vitamin B5 0.479mg 0mg 10%
Carbs 23.33g 0g 8%
Vitamin A 64µg 0µg 7%
Zinc 0.78mg 0.02mg 7%
Monounsaturated fat 8.663g 6.332g 6%
Folate 23µg 0µg 6%
Selenium 3µg 0µg 5%
Calcium 47mg 1mg 5%
Polyunsaturated fat 2.06g 1.702g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 17.53g 0g N/A
Trans fat 0g 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.037mg 0mg 0%
Threonine 0.128mg 0mg 0%
Isoleucine 0.121mg 0mg 0%
Leucine 0.185mg 0mg 0%
Lysine 0.186mg 0mg 0%
Methionine 0.044mg 0mg 0%
Phenylalanine 0.131mg 0mg 0%
Valine 0.13mg 0mg 0%
Histidine 0.077mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +179333.3%
Contains more OtherOther +306.6%
Contains more FatsFats +603.6%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +36.8%
Contains more Poly. FatPolyunsaturated fat +21%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.