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Sun-dried tomato vs Garden cress - In-Depth Nutrition Comparison

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How are Sun-dried tomato and Garden cress different?

  • Sun-dried tomato is higher in Vitamin C, Copper, Potassium, Fiber, Iron, Vitamin B3, and Magnesium, however Garden cress is richer in Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 36% higher.
  • Sun-dried tomato contains 19 times more Sodium than Garden cress. While Sun-dried tomato contains 266mg of Sodium, Garden cress contains only 14mg.

Tomatoes, sun-dried, packed in oil, drained and Cress, garden, raw are the varieties used in this article.

Infographic

Sun-dried tomato vs Garden cress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +106.2%
Contains more Magnesium +113.2%
Contains more Phosphorus +82.9%
Contains more Potassium +158.3%
Contains more Zinc +239.1%
Contains more Copper +178.2%
Contains more Calcium +72.3%
Contains less Sodium -94.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Iron +106.2%
Contains more Magnesium +113.2%
Contains more Phosphorus +82.9%
Contains more Potassium +158.3%
Contains more Zinc +239.1%
Contains more Copper +178.2%
Contains more Calcium +72.3%
Contains less Sodium -94.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +47.5%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +97.9%
Contains more Vitamin B6 +29.1%
Contains more Vitamin A +437.9%
Contains more Folate +247.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin C +47.5%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +97.9%
Contains more Vitamin B6 +29.1%
Contains more Vitamin A +437.9%
Contains more Folate +247.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Garden cress
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Garden cress Opinion
Net carbs 17.53g 4.4g Sun-dried tomato
Protein 5.06g 2.6g Sun-dried tomato
Fats 14.08g 0.7g Sun-dried tomato
Carbs 23.33g 5.5g Sun-dried tomato
Calories 213kcal 32kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar g 4.4g Sun-dried tomato
Fiber 5.8g 1.1g Sun-dried tomato
Calcium 47mg 81mg Garden cress
Iron 2.68mg 1.3mg Sun-dried tomato
Magnesium 81mg 38mg Sun-dried tomato
Phosphorus 139mg 76mg Sun-dried tomato
Potassium 1565mg 606mg Sun-dried tomato
Sodium 266mg 14mg Garden cress
Zinc 0.78mg 0.23mg Sun-dried tomato
Copper 0.473mg 0.17mg Sun-dried tomato
Vitamin A 1286IU 6917IU Garden cress
Vitamin E mg 0.7mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 69mg Sun-dried tomato
Vitamin B1 0.193mg 0.08mg Sun-dried tomato
Vitamin B2 0.383mg 0.26mg Sun-dried tomato
Vitamin B3 3.63mg 1mg Sun-dried tomato
Vitamin B5 0.479mg 0.242mg Sun-dried tomato
Vitamin B6 0.319mg 0.247mg Sun-dried tomato
Folate 23µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K µg 541.9µg Garden cress
Tryptophan 0.037mg mg Sun-dried tomato
Threonine 0.128mg mg Sun-dried tomato
Isoleucine 0.121mg mg Sun-dried tomato
Leucine 0.185mg mg Sun-dried tomato
Lysine 0.186mg mg Sun-dried tomato
Methionine 0.044mg mg Sun-dried tomato
Phenylalanine 0.131mg mg Sun-dried tomato
Valine 0.13mg mg Sun-dried tomato
Histidine 0.077mg mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.023g Garden cress
Monounsaturated Fat 8.663g 0.239g Sun-dried tomato
Polyunsaturated fat 2.06g 0.228g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Sun-dried tomato
187
Garden cress
Mineral Summary Score
73
Sun-dried tomato
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Sun-dried tomato
16%
Garden cress
Carbohydrates
23%
Sun-dried tomato
6%
Garden cress
Fats
65%
Sun-dried tomato
3%
Garden cress

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 252mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.87g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 30)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.