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Sun-dried tomato vs Mustard Greens - In-Depth Nutrition Comparison

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What are the main differences between Sun-dried tomato and Mustard Greens?

  • Mustard Greens have less Vitamin C, Potassium, Copper, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B6 than Sun-dried tomato.
  • Sun-dried tomato's daily need coverage for Vitamin C is 35% higher.
  • Sun-dried tomato has 13 times more Sodium than Mustard Greens. Sun-dried tomato has 266mg of Sodium, while Mustard Greens have 20mg.

We used Tomatoes, sun-dried, packed in oil, drained and Mustard greens, raw types in this comparison.

Infographic

Sun-dried tomato vs Mustard Greens infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +63.4%
Contains more Potassium +307.6%
Contains more Magnesium +153.1%
Contains more Copper +186.7%
Contains more Zinc +212%
Contains more Phosphorus +139.7%
Contains more Calcium +144.7%
Contains less Sodium -92.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Iron +63.4%
Contains more Potassium +307.6%
Contains more Magnesium +153.1%
Contains more Copper +186.7%
Contains more Zinc +212%
Contains more Phosphorus +139.7%
Contains more Calcium +144.7%
Contains less Sodium -92.5%

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 C +45.4%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +77.2%
Contains more Folate +91.7%
Contains more Vitamin A +135.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin C +45.4%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +77.2%
Contains more Folate +91.7%
Contains more Vitamin A +135.1%

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 Mustard Greens
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 Mustard Greens Opinion
Calories 213kcal 27kcal Sun-dried tomato
Protein 5.06g 2.86g Sun-dried tomato
Fats 14.08g 0.42g Sun-dried tomato
Vitamin C 101.8mg 70mg Sun-dried tomato
Net carbs 17.53g 1.47g Sun-dried tomato
Carbs 23.33g 4.67g Sun-dried tomato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.68mg 1.64mg Sun-dried tomato
Calcium 47mg 115mg Mustard Greens
Potassium 1565mg 384mg Sun-dried tomato
Magnesium 81mg 32mg Sun-dried tomato
Sugar g 1.32g Sun-dried tomato
Fiber 5.8g 3.2g Sun-dried tomato
Copper 0.473mg 0.165mg Sun-dried tomato
Zinc 0.78mg 0.25mg Sun-dried tomato
Starch g g
Phosphorus 139mg 58mg Sun-dried tomato
Sodium 266mg 20mg Mustard Greens
Vitamin A 1286IU 3024IU Mustard Greens
Vitamin E mg 2.01mg Mustard Greens
Vitamin D 0µg 0µg
Vitamin B1 0.193mg 0.08mg Sun-dried tomato
Vitamin B2 0.383mg 0.11mg Sun-dried tomato
Vitamin B3 3.63mg 0.8mg Sun-dried tomato
Vitamin B5 0.479mg 0.21mg Sun-dried tomato
Vitamin B6 0.319mg 0.18mg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg 257.5µg Mustard Greens
Folate 23µg 12µg Sun-dried tomato
Trans Fat 0g 0g
Saturated Fat 1.893g 0.01g Mustard Greens
Monounsaturated Fat 8.663g 0.092g Sun-dried tomato
Polyunsaturated fat 2.06g 0.038g Sun-dried tomato
Tryptophan 0.037mg mg Sun-dried tomato
Threonine 0.128mg mg Sun-dried tomato
Isoleucine 0.121mg mg Sun-dried tomato
Leucine 0.185mg mg Sun-dried tomato
Lysine 0.186mg mg Sun-dried tomato
Methionine 0.044mg mg Sun-dried tomato
Phenylalanine 0.131mg mg Sun-dried tomato
Valine 0.13mg mg Sun-dried tomato
Histidine 0.077mg mg Sun-dried tomato
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
102
Mustard Greens
Mineral Summary Score
73
Sun-dried tomato
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
23%
Sun-dried tomato
5%
Mustard Greens
Fats
65%
Sun-dried tomato
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.32g)
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 is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 1.883g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.