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

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How are sun-dried tomato and oatmeal different?

  • Sun-dried tomato is higher in vitamin C, copper, potassium, vitamin A, fiber, magnesium, vitamin B2, and phosphorus; however, oatmeal is richer in iron.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato contains 26 times more potassium than oatmeal. While sun-dried tomato contains 1565mg of potassium, oatmeal contains only 61mg.
  • Oatmeal has less sodium.
  • Sun-dried tomato has a lower glycemic index (30) than oatmeal (79).

Tomatoes, sun-dried, packed in oil, drained and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Sun-dried tomato vs Oatmeal 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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +2465.6%
Contains more CopperCopper +616.7%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +80.5%
Contains more CalciumCalcium +70.2%
Contains more IronIron +122.4%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +19.7%
Contains more SeleniumSelenium +66.7%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more FolateFolate +91.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.29mg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +113.5%
Contains more FatsFats +935.3%
Contains more CarbsCarbs +99.9%
Contains more OtherOther +549.1%
Contains more WaterWater +56.1%

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2115.6%
Contains more Poly. FatPolyunsaturated fat +383.6%
Contains less Sat. FatSaturated fat -88.1%

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Oatmeal DV% diff.
Vitamin C 101.8mg 0mg 113%
Copper 0.473mg 0.066mg 45%
Potassium 1565mg 61mg 44%
Iron 2.68mg 5.96mg 41%
Monounsaturated fat 8.663g 0.391g 21%
Fats 14.08g 1.36g 20%
Fiber 5.8g 1.7g 16%
Magnesium 81mg 26mg 13%
Vitamin B2 0.383mg 0.215mg 13%
Polyunsaturated fat 2.06g 0.426g 11%
Phosphorus 139mg 77mg 9%
Sodium 266mg 49mg 9%
Saturated fat 1.893g 0.226g 8%
Calories 213kcal 68kcal 7%
Vitamin A 64µg 130µg 7%
Vitamin B1 0.193mg 0.26mg 6%
Folate 23µg 44µg 5%
Protein 5.06g 2.37g 5%
Starch 10.37g 4%
Carbs 23.33g 11.67g 4%
Manganese 0.466mg 0.558mg 4%
Selenium 3µg 5µg 4%
Vitamin B3 3.63mg 3.025mg 4%
Calcium 47mg 80mg 3%
Vitamin B5 0.479mg 0.317mg 3%
Vitamin B6 0.319mg 0.29mg 2%
Zinc 0.78mg 0.62mg 1%
Choline 4.7mg 1%
Net carbs 17.53g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.128mg 0.083mg 0%
Isoleucine 0.121mg 0.105mg 0%
Leucine 0.185mg 0.2mg 0%
Lysine 0.186mg 0.135mg 0%
Methionine 0.044mg 0.04mg 0%
Phenylalanine 0.131mg 0.13mg 0%
Valine 0.13mg 0.151mg 0%
Histidine 0.077mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 49)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 217mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.667g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.