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

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How are sun-dried tomato and marmalade different?

  • Sun-dried tomato has more vitamin C, potassium, copper, iron, vitamin B2, vitamin A, vitamin B6, vitamin B3, fiber, and manganese than marmalade.
  • Daily need coverage for vitamin C for sun-dried tomato is 108% higher.
  • Sun-dried tomato contains 70 times more vitamin B3 than marmalade. While sun-dried tomato contains 3.63mg of vitamin B3, marmalade contains only 0.052mg.
  • Sun-dried tomato has a lower glycemic index (30) than marmalade (43).

Tomatoes, sun-dried, packed in oil, drained and Marmalade, orange are the varieties used in this article.

Infographic

Sun-dried tomato vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +23.7%
Contains more PotassiumPotassium +4129.7%
Contains more IronIron +1686.7%
Contains more CopperCopper +425.6%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +3375%
Contains more ManganeseManganese +2230%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -78.9%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +2020.8%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B1Vitamin B1 +3760%
Contains more Vitamin B2Vitamin B2 +1432%
Contains more Vitamin B3Vitamin B3 +6880.8%
Contains more Vitamin B5Vitamin B5 +3093.3%
Contains more Vitamin B6Vitamin B6 +1578.9%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +1586.7%
Contains more FatsFats +∞%
Contains more WaterWater +62.1%
Contains more OtherOther +1750%
Contains more CarbsCarbs +184.2%

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 Marmalade
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 Marmalade DV% diff.
Vitamin C 101.8mg 4.8mg 108%
Potassium 1565mg 37mg 45%
Copper 0.473mg 0.09mg 43%
Iron 2.68mg 0.15mg 32%
Vitamin B2 0.383mg 0.025mg 28%
Vitamin B6 0.319mg 0.019mg 23%
Fats 14.08g 0g 22%
Monounsaturated fat 8.663g 0g 22%
Vitamin B3 3.63mg 0.052mg 22%
Fiber 5.8g 0.7g 20%
Magnesium 81mg 2mg 19%
Manganese 0.466mg 0.02mg 19%
Phosphorus 139mg 4mg 19%
Vitamin B1 0.193mg 0.005mg 16%
Polyunsaturated fat 2.06g 0g 14%
Carbs 23.33g 66.3g 14%
Protein 5.06g 0.3g 10%
Vitamin B5 0.479mg 0.015mg 9%
Sodium 266mg 56mg 9%
Saturated fat 1.893g 0g 9%
Vitamin A 64µg 3µg 7%
Zinc 0.78mg 0.04mg 7%
Folate 23µg 9µg 4%
Selenium 3µg 0.6µg 4%
Calories 213kcal 246kcal 2%
Choline 3mg 1%
Calcium 47mg 38mg 1%
Net carbs 17.53g 65.6g N/A
Sugar 60g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.037mg 0.003mg 0%
Threonine 0.128mg 0.005mg 0%
Isoleucine 0.121mg 0.008mg 0%
Leucine 0.185mg 0.007mg 0%
Lysine 0.186mg 0.015mg 0%
Methionine 0.044mg 0.006mg 0%
Phenylalanine 0.131mg 0.01mg 0%
Valine 0.13mg 0.013mg 0%
Histidine 0.077mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 13)
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?
Marmalade
Marmalade contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 1.893g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.