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

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How are sun-dried tomato and lettuce different?

  • Sun-dried tomato is higher in vitamin C, copper, potassium, vitamin B2, iron, vitamin B3, fiber, vitamin B6, and magnesium; however, lettuce is richer in vitamin A.
  • Daily need coverage for vitamin A for lettuce is 122% higher.
  • Sun-dried tomato contains 16 times more copper than lettuce. While sun-dried tomato contains 0.473mg of copper, lettuce contains only 0.029mg.

Tomatoes, sun-dried, packed in oil, drained and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Sun-dried tomato vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +30.6%
Contains more PotassiumPotassium +706.7%
Contains more IronIron +211.6%
Contains more CopperCopper +1531%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +379.3%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -89.5%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +1006.5%
Contains more Vitamin B1Vitamin B1 +175.7%
Contains more Vitamin B2Vitamin B2 +378.8%
Contains more Vitamin B3Vitamin B3 +868%
Contains more Vitamin B5Vitamin B5 +257.5%
Contains more Vitamin B6Vitamin B6 +254.4%
Contains more Vitamin AVitamin A +478.1%
Contains more FolateFolate +65.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +272.1%
Contains more FatsFats +9286.7%
Contains more CarbsCarbs +712.9%
Contains more OtherOther +478.1%
Contains more WaterWater +76.4%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +144283.3%
Contains more Poly. FatPolyunsaturated fat +2412.2%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sun-dried tomato Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin C 101.8mg 9.2mg 103%
Copper 0.473mg 0.029mg 49%
Potassium 1565mg 194mg 40%
Vitamin A 64µg 370µg 34%
Iron 2.68mg 0.86mg 23%
Vitamin B2 0.383mg 0.08mg 23%
Monounsaturated fat 8.663g 0.006g 22%
Fats 14.08g 0.15g 21%
Vitamin B3 3.63mg 0.375mg 20%
Vitamin B6 0.319mg 0.09mg 18%
Fiber 5.8g 1.3g 18%
Magnesium 81mg 13mg 16%
Phosphorus 139mg 29mg 16%
Polyunsaturated fat 2.06g 0.082g 13%
Calories 213kcal 15kcal 10%
Vitamin B1 0.193mg 0.07mg 10%
Sodium 266mg 28mg 10%
Manganese 0.466mg 0.25mg 9%
Saturated fat 1.893g 0.02g 9%
Carbs 23.33g 2.87g 7%
Protein 5.06g 1.36g 7%
Vitamin B5 0.479mg 0.134mg 7%
Zinc 0.78mg 0.18mg 5%
Selenium 3µg 0.6µg 4%
Folate 23µg 38µg 4%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Calcium 47mg 36mg 1%
Net carbs 17.53g 1.57g N/A
Sugar 0.78g N/A
Tryptophan 0.037mg 0.009mg 0%
Threonine 0.128mg 0.059mg 0%
Isoleucine 0.121mg 0.084mg 0%
Leucine 0.185mg 0.079mg 0%
Lysine 0.186mg 0.084mg 0%
Methionine 0.044mg 0.016mg 0%
Phenylalanine 0.131mg 0.055mg 0%
Valine 0.13mg 0.07mg 0%
Histidine 0.077mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
53%
Sun-dried tomato
45%
Lettuce
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.873g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.9)
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

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.