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Sun-dried tomato vs Kiwifruit - In-Depth Nutrition Comparison

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The main differences between Sun-dried tomato and Kiwifruit

  • Sun-dried tomato is richer than Kiwifruit in Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Vitamin B6, Manganese, Magnesium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Copper from Sun-dried tomato is 38% higher.
  • Sun-dried tomato contains 15 times more Vitamin B2 than Kiwifruit. Sun-dried tomato contains 0.383mg of Vitamin B2, while Kiwifruit contains 0.025mg.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Kiwifruit, green, raw.

Infographic

Sun-dried tomato vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +38.2%
Contains more Iron +764.5%
Contains more Magnesium +376.5%
Contains more Phosphorus +308.8%
Contains more Potassium +401.6%
Contains more Zinc +457.1%
Contains more Copper +263.8%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +38.2%
Contains more Iron +764.5%
Contains more Magnesium +376.5%
Contains more Phosphorus +308.8%
Contains more Potassium +401.6%
Contains more Zinc +457.1%
Contains more Copper +263.8%
Contains less Sodium -98.9%

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 A +1378.2%
Contains more Vitamin B1 +614.8%
Contains more Vitamin B2 +1432%
Contains more Vitamin B3 +964.5%
Contains more Vitamin B5 +161.7%
Contains more Vitamin B6 +406.3%
Equal in Vitamin C - 92.7
Equal in Folate - 25
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +1378.2%
Contains more Vitamin B1 +614.8%
Contains more Vitamin B2 +1432%
Contains more Vitamin B3 +964.5%
Contains more Vitamin B5 +161.7%
Contains more Vitamin B6 +406.3%
Equal in Vitamin C - 92.7
Equal in Folate - 25

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 Kiwifruit
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Kiwifruit Opinion
Net carbs 17.53g 11.66g Sun-dried tomato
Protein 5.06g 1.14g Sun-dried tomato
Fats 14.08g 0.52g Sun-dried tomato
Carbs 23.33g 14.66g Sun-dried tomato
Calories 213kcal 61kcal Sun-dried tomato
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 8.99g Sun-dried tomato
Fiber 5.8g 3g Sun-dried tomato
Calcium 47mg 34mg Sun-dried tomato
Iron 2.68mg 0.31mg Sun-dried tomato
Magnesium 81mg 17mg Sun-dried tomato
Phosphorus 139mg 34mg Sun-dried tomato
Potassium 1565mg 312mg Sun-dried tomato
Sodium 266mg 3mg Kiwifruit
Zinc 0.78mg 0.14mg Sun-dried tomato
Copper 0.473mg 0.13mg Sun-dried tomato
Vitamin A 1286IU 87IU Sun-dried tomato
Vitamin E mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 92.7mg Sun-dried tomato
Vitamin B1 0.193mg 0.027mg Sun-dried tomato
Vitamin B2 0.383mg 0.025mg Sun-dried tomato
Vitamin B3 3.63mg 0.341mg Sun-dried tomato
Vitamin B5 0.479mg 0.183mg Sun-dried tomato
Vitamin B6 0.319mg 0.063mg Sun-dried tomato
Folate 23µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K µg 40.3µg Kiwifruit
Tryptophan 0.037mg 0.015mg Sun-dried tomato
Threonine 0.128mg 0.047mg Sun-dried tomato
Isoleucine 0.121mg 0.051mg Sun-dried tomato
Leucine 0.185mg 0.066mg Sun-dried tomato
Lysine 0.186mg 0.061mg Sun-dried tomato
Methionine 0.044mg 0.024mg Sun-dried tomato
Phenylalanine 0.131mg 0.044mg Sun-dried tomato
Valine 0.13mg 0.057mg Sun-dried tomato
Histidine 0.077mg 0.027mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.029g Kiwifruit
Monounsaturated Fat 8.663g 0.047g Sun-dried tomato
Polyunsaturated fat 2.06g 0.287g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
73
Sun-dried tomato
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
23%
Sun-dried tomato
15%
Kiwifruit
Fats
65%
Sun-dried tomato
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.864g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.