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  6. Sun-dried tomato vs. Couscous

Sun-dried tomato vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between sun-dried tomato and couscous

  • Sun-dried tomato is higher in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, vitamin B6, fiber, and magnesium, yet couscous is higher in selenium.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than couscous.
  • The glycemic index of sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Couscous, cooked.

Infographic

Sun-dried tomato vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +2598.3%
Contains more IronIron +605.3%
Contains more CopperCopper +1053.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +531.8%
Contains more ManganeseManganese +454.8%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +816.7%

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.
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +206.3%
Contains more Vitamin B2Vitamin B2 +1318.5%
Contains more Vitamin B3Vitamin B3 +269.3%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +525.5%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Couscous DV% diff.
Vitamin C 101.8mg 0mg 113%
Copper 0.473mg 0.041mg 48%
Selenium 3µg 27.5µg 45%
Potassium 1565mg 58mg 44%
Iron 2.68mg 0.38mg 29%
Vitamin B2 0.383mg 0.027mg 27%
Monounsaturated fat 8.663g 0.022g 22%
Fats 14.08g 0.16g 21%
Vitamin B6 0.319mg 0.051mg 21%
Fiber 5.8g 1.4g 18%
Phosphorus 139mg 22mg 17%
Vitamin B3 3.63mg 0.983mg 17%
Manganese 0.466mg 0.084mg 17%
Magnesium 81mg 8mg 17%
Polyunsaturated fat 2.06g 0.064g 13%
Sodium 266mg 5mg 11%
Vitamin B1 0.193mg 0.063mg 11%
Saturated fat 1.893g 0.029g 8%
Vitamin A 64µg 0µg 7%
Calories 213kcal 112kcal 5%
Zinc 0.78mg 0.26mg 5%
Calcium 47mg 8mg 4%
Protein 5.06g 3.79g 3%
Vitamin B5 0.479mg 0.371mg 2%
Folate 23µg 15µg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Carbs 23.33g 23.22g 0%
Net carbs 17.53g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.037mg 0.049mg 0%
Threonine 0.128mg 0.1mg 0%
Isoleucine 0.121mg 0.147mg 0%
Leucine 0.185mg 0.259mg 0%
Lysine 0.186mg 0.073mg 0%
Methionine 0.044mg 0.059mg 0%
Phenylalanine 0.131mg 0.184mg 0%
Valine 0.13mg 0.162mg 0%
Histidine 0.077mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +8700%
Contains more OtherOther +1323.1%
Contains more WaterWater +34.8%
~equal in Carbs ~23.22g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +39277.3%
Contains more Poly. FatPolyunsaturated fat +3118.8%
Contains less Sat. FatSaturated fat -98.5%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.