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  6. Sun-dried tomato vs. Gourd

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

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The main differences between sun-dried tomato and gourd

  • Sun-dried tomato is richer than gourd in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, vitamin B6, fiber, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin C for sun-dried tomato is 102% higher.
  • Sun-dried tomato contains 80 times more vitamin A than gourd. Sun-dried tomato contains 1286IU of vitamin A, while gourd contains 16IU.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Gourd, white-flowered (calabash), raw.

Infographic

Sun-dried tomato vs Gourd 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%
Gourd
Gourd
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +80.8%
Contains more PotassiumPotassium +943.3%
Contains more IronIron +1240%
Contains more CopperCopper +1719.2%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +969.2%
Contains more ManganeseManganese +606.1%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -99.2%

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%
Gourd
Gourd
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +907.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +565.5%
Contains more Vitamin B2Vitamin B2 +1640.9%
Contains more Vitamin B3Vitamin B3 +1034.4%
Contains more Vitamin B5Vitamin B5 +215.1%
Contains more Vitamin B6Vitamin B6 +697.5%
Contains more FolateFolate +283.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Gourd DV% diff.
Vitamin C 101.8mg 10.1mg 102%
Copper 0.473mg 0.026mg 50%
Potassium 1565mg 150mg 42%
Iron 2.68mg 0.2mg 31%
Vitamin B2 0.383mg 0.022mg 28%
Fats 14.08g 0.02g 22%
Monounsaturated fat 8.663g 0.004g 22%
Vitamin B6 0.319mg 0.04mg 21%
Fiber 5.8g 0.5g 21%
Vitamin B3 3.63mg 0.32mg 21%
Phosphorus 139mg 13mg 18%
Manganese 0.466mg 0.066mg 17%
Magnesium 81mg 11mg 17%
Vitamin B1 0.193mg 0.029mg 14%
Polyunsaturated fat 2.06g 0.009g 14%
Sodium 266mg 2mg 11%
Calories 213kcal 14kcal 10%
Protein 5.06g 0.62g 9%
Saturated fat 1.893g 0.002g 9%
Vitamin A 64µg 7%
Vitamin B5 0.479mg 0.152mg 7%
Carbs 23.33g 3.39g 7%
Selenium 3µg 0.2µg 5%
Folate 23µg 6µg 4%
Calcium 47mg 26mg 2%
Zinc 0.78mg 0.7mg 1%
Net carbs 17.53g 2.89g N/A
Tryptophan 0.037mg 0.003mg 0%
Threonine 0.128mg 0.018mg 0%
Isoleucine 0.121mg 0.033mg 0%
Leucine 0.185mg 0.036mg 0%
Lysine 0.186mg 0.021mg 0%
Methionine 0.044mg 0.004mg 0%
Phenylalanine 0.131mg 0.015mg 0%
Valine 0.13mg 0.027mg 0%
Histidine 0.077mg 0.004mg 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
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +716.1%
Contains more FatsFats +70300%
Contains more CarbsCarbs +588.2%
Contains more OtherOther +760.5%
Contains more WaterWater +77.5%

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
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +216475%
Contains more Poly. FatPolyunsaturated fat +22788.9%
Contains less Sat. FatSaturated fat -99.9%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.