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  6. Sun-dried tomato vs. Bran raw

Sun-dried tomato vs. Bran raw — In-Depth Nutrition Comparison

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How are sun-dried tomato and bran raw different?

  • Sun-dried tomato is higher in vitamin C, potassium, and vitamin A; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, and iron.
  • Daily need coverage for manganese for bran raw is 225% higher.
  • Sun-dried tomato has a lower glycemic index (30) than bran raw (56).

Tomatoes, sun-dried, packed in oil, drained and Oat bran, raw are the varieties used in this article.

Infographic

Sun-dried tomato vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +176.5%
Contains more CopperCopper +17.4%
Contains more MagnesiumMagnesium +190.1%
Contains more CalciumCalcium +23.4%
Contains more IronIron +101.9%
Contains more ZincZinc +298.7%
Contains more PhosphorusPhosphorus +428.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1108.2%
Contains more SeleniumSelenium +1406.7%

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.1%
Contains more Vitamin B3Vitamin B3 +288.7%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin B1Vitamin B1 +506.2%
Contains more Vitamin B5Vitamin B5 +211.9%
Contains more FolateFolate +126.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Bran raw DV% diff.
Manganese 0.466mg 5.63mg 225%
Vitamin C 101.8mg 0mg 113%
Phosphorus 139mg 734mg 85%
Vitamin B1 0.193mg 1.17mg 81%
Selenium 3µg 45.2µg 77%
Fiber 5.8g 15.4g 38%
Magnesium 81mg 235mg 37%
Iron 2.68mg 5.41mg 34%
Potassium 1565mg 566mg 29%
Protein 5.06g 17.3g 24%
Zinc 0.78mg 3.11mg 21%
Vitamin B5 0.479mg 1.494mg 20%
Vitamin B3 3.63mg 0.934mg 17%
Monounsaturated fat 8.663g 2.376g 16%
Carbs 23.33g 66.22g 14%
Vitamin B2 0.383mg 0.22mg 13%
Vitamin B6 0.319mg 0.165mg 12%
Sodium 266mg 4mg 11%
Fats 14.08g 7.03g 11%
Copper 0.473mg 0.403mg 8%
Vitamin A 64µg 0µg 7%
Vitamin E 1.01mg 7%
Folate 23µg 52µg 7%
Choline 32.2mg 6%
Polyunsaturated fat 2.06g 2.766g 5%
Saturated fat 1.893g 1.328g 3%
Vitamin K 3.2µg 3%
Calories 213kcal 246kcal 2%
Calcium 47mg 58mg 1%
Net carbs 17.53g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.037mg 0.335mg 0%
Threonine 0.128mg 0.502mg 0%
Isoleucine 0.121mg 0.668mg 0%
Leucine 0.185mg 1.374mg 0%
Lysine 0.186mg 0.76mg 0%
Methionine 0.044mg 0.335mg 0%
Phenylalanine 0.131mg 0.908mg 0%
Valine 0.13mg 0.964mg 0%
Histidine 0.077mg 0.41mg 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +100.3%
Contains more WaterWater +721.8%
Contains more OtherOther +27.6%
Contains more ProteinProtein +241.9%
Contains more CarbsCarbs +183.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +264.6%
Contains less Sat. FatSaturated fat -29.8%
Contains more Poly. FatPolyunsaturated fat +34.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.