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Sun-dried tomato vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between sun-dried tomato and mashed potato

  • Sun-dried tomato is higher than mashed potato in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, fiber, manganese, vitamin B3, and magnesium.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than mashed potato.
  • Sun-dried tomato contains 26 times more vitamin B2 than mashed potato. While sun-dried tomato contains 0.383mg of vitamin B2, mashed potato contains only 0.015mg.
  • The glycemic index of sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Fast foods, potato, mashed.

Infographic

Sun-dried tomato vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +447.2%
Contains more IronIron +764.5%
Contains more CopperCopper +1251.4%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +135.6%
Contains less SodiumSodium -13.1%
Contains more ManganeseManganese +375.5%
Contains more SeleniumSelenium +275%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B1Vitamin B1 +1186.7%
Contains more Vitamin B2Vitamin B2 +2453.3%
Contains more Vitamin B3Vitamin B3 +236.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +165.8%
Contains more FolateFolate +155.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +206.7%
Contains more FatsFats +399.3%
Contains more CarbsCarbs +59.2%
Contains more OtherOther +193.7%
Contains more WaterWater +47.9%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +1103.2%
Contains more Poly. FatPolyunsaturated fat +53.5%
Contains less Sat. FatSaturated fat -69.5%

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 Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Mashed potato DV% diff.
Vitamin C 101.8mg 0mg 113%
Copper 0.473mg 0.035mg 49%
Potassium 1565mg 286mg 38%
Iron 2.68mg 0.31mg 30%
Vitamin B2 0.383mg 0.015mg 28%
Monounsaturated fat 8.663g 0.72g 20%
Fiber 5.8g 1.3g 18%
Fats 14.08g 2.82g 17%
Magnesium 81mg 15mg 16%
Vitamin B3 3.63mg 1.08mg 16%
Manganese 0.466mg 0.098mg 16%
Vitamin B1 0.193mg 0.015mg 15%
Vitamin B6 0.319mg 0.12mg 15%
Phosphorus 139mg 59mg 11%
Vitamin B5 0.479mg 10%
Protein 5.06g 1.65g 7%
Saturated fat 1.893g 0.577g 6%
Calories 213kcal 89kcal 6%
Polyunsaturated fat 2.06g 1.342g 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Zinc 0.78mg 0.22mg 5%
Selenium 3µg 0.8µg 4%
Folate 23µg 9µg 4%
Carbs 23.33g 14.65g 3%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Calcium 47mg 18mg 3%
Choline 13.4mg 2%
Sodium 266mg 306mg 2%
Vitamin A 64µg 43µg 2%
Net carbs 17.53g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 57)
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 is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.316g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.4)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.