Sun-dried tomato vs. Kale — In-Depth Nutrition Comparison
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Significant differences between Sun-dried tomato and Kale
- Sun-dried tomato has more Vitamin C, Potassium, Copper, Vitamin B2, Iron, Vitamin B3, Phosphorus, Fiber, and Magnesium, however, Kale is richer in Vitamin A RAE.
- Kale covers your daily Vitamin A RAE needs 69% more than Sun-dried tomato.
- Kale has 7 times less Vitamin B3 than Sun-dried tomato. Sun-dried tomato has 3.63mg of Vitamin B3, while Kale has 0.5mg.
Specific food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Kale, cooked, boiled, drained, without salt.
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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
+197.8%
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Magnesium
+350%
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Phosphorus
+396.4%
Contains
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Potassium
+586.4%
Contains
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Zinc
+225%
Contains
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Copper
+203.2%
Contains
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Manganese
+12%
Contains
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Selenium
+233.3%
Contains
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Calcium
+53.2%
Contains
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Sodium
-91.4%
Contains
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Iron
+197.8%
Contains
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Magnesium
+350%
Contains
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Phosphorus
+396.4%
Contains
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Potassium
+586.4%
Contains
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Zinc
+225%
Contains
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Copper
+203.2%
Contains
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Manganese
+12%
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Selenium
+233.3%
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Calcium
+53.2%
Contains
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Sodium
-91.4%
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
+148.3%
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Vitamin B1
+264.2%
Contains
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Vitamin B2
+447.1%
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Vitamin B3
+626%
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Vitamin B5
+877.6%
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Vitamin B6
+131.2%
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Folate
+76.9%
Contains
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Vitamin A
+959.2%
Contains
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Vitamin C
+148.3%
Contains
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Vitamin B1
+264.2%
Contains
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Vitamin B2
+447.1%
Contains
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Vitamin B3
+626%
Contains
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Vitamin B5
+877.6%
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Vitamin B6
+131.2%
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Folate
+76.9%
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Vitamin A
+959.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+166.3%
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Fats
+3420%
Contains
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Carbs
+314.4%
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Other
+325.3%
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Water
+69.4%
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Contains
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Protein
+166.3%
Contains
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Fats
+3420%
Contains
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Carbs
+314.4%
Contains
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Other
+325.3%
Contains
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Water
+69.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+28776.7%
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Polyunsaturated fat
+967.4%
Contains
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Saturated Fat
-97.3%
Saturated Fat:
1.893 g
Monounsaturated Fat:
8.663 g
Polyunsaturated fat:
2.06 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Contains
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Monounsaturated Fat
+28776.7%
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Polyunsaturated fat
+967.4%
Contains
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Saturated Fat
-97.3%
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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| Rich in minerals |
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| Lower in Sugar |
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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 Glycemic Index |
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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 | 3.63g |
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| Protein | 5.06g | 1.9g |
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| Fats | 14.08g | 0.4g |
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| Carbs | 23.33g | 5.63g |
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| Calories | 213kcal | 28kcal |
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| Sugar | 1.25g |
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| Fiber | 5.8g | 2g |
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| Calcium | 47mg | 72mg |
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| Iron | 2.68mg | 0.9mg |
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| Magnesium | 81mg | 18mg |
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| Phosphorus | 139mg | 28mg |
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| Potassium | 1565mg | 228mg |
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| Sodium | 266mg | 23mg |
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| Zinc | 0.78mg | 0.24mg |
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| Copper | 0.473mg | 0.156mg |
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| Manganese | 0.466mg | 0.416mg |
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| Selenium | 3µg | 0.9µg |
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| Vitamin A | 1286IU | 13621IU |
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| Vitamin A RAE | 64µg | 681µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 101.8mg | 41mg |
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| Vitamin B1 | 0.193mg | 0.053mg |
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| Vitamin B2 | 0.383mg | 0.07mg |
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| Vitamin B3 | 3.63mg | 0.5mg |
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| Vitamin B5 | 0.479mg | 0.049mg |
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| Vitamin B6 | 0.319mg | 0.138mg |
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| Folate | 23µg | 13µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.037mg | 0.023mg |
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| Threonine | 0.128mg | 0.085mg |
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| Isoleucine | 0.121mg | 0.114mg |
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| Leucine | 0.185mg | 0.133mg |
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| Lysine | 0.186mg | 0.114mg |
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| Methionine | 0.044mg | 0.018mg |
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| Phenylalanine | 0.131mg | 0.097mg |
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| Valine | 0.13mg | 0.104mg |
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| Histidine | 0.077mg | 0.04mg |
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| Saturated Fat | 1.893g | 0.052g |
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| Monounsaturated Fat | 8.663g | 0.03g |
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| Polyunsaturated fat | 2.06g | 0.193g |
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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%
258%
Minerals Daily Need Coverage Score
66%
22%
Comparison summary
Which food is richer in minerals?
Sun-dried tomato is relatively richer in minerals
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 1.25g)
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Kale contains less Sodium (difference - 243mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 1.841g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 30)
Which food is cheaper?
Kale is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)