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Sun-dried tomato vs Olive - In-Depth Nutrition Comparison

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How are Sun-dried tomato and Olive different?

  • Sun-dried tomato is higher in Vitamin C, Potassium, Copper, Vitamin B6, Vitamin B3, Phosphorus, Manganese, and Magnesium, however Olive is richer in Vitamin B2.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 112% higher.
  • Sun-dried tomato contains 196 times more Potassium than Olive. While Sun-dried tomato contains 1565mg of Potassium, Olive contains only 8mg.
  • Sun-dried tomato has less Sodium.

Tomatoes, sun-dried, packed in oil, drained and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Sun-dried tomato vs Olive 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 Magnesium +1925%
Contains more Phosphorus +4533.3%
Contains more Potassium +19462.5%
Contains less Sodium -63.8%
Contains more Zinc +254.5%
Contains more Copper +88.4%
Contains more Calcium +87.2%
Contains more Iron +23.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +1925%
Contains more Phosphorus +4533.3%
Contains more Potassium +19462.5%
Contains less Sodium -63.8%
Contains more Zinc +254.5%
Contains more Copper +88.4%
Contains more Calcium +87.2%
Contains more Iron +23.1%

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
:
2
Olive
Contains more Vitamin A +219.1%
Contains more Vitamin C +11211.1%
Contains more Vitamin B1 +6333.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9710.8%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3444.4%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +219.1%
Contains more Vitamin C +11211.1%
Contains more Vitamin B1 +6333.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9710.8%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3444.4%
Contains more Folate +∞%

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 Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Olive Opinion
Net carbs 17.53g 3.06g Sun-dried tomato
Protein 5.06g 0.84g Sun-dried tomato
Fats 14.08g 10.68g Sun-dried tomato
Carbs 23.33g 6.26g Sun-dried tomato
Calories 213kcal 115kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar g 0g Sun-dried tomato
Fiber 5.8g 3.2g Sun-dried tomato
Calcium 47mg 88mg Olive
Iron 2.68mg 3.3mg Olive
Magnesium 81mg 4mg Sun-dried tomato
Phosphorus 139mg 3mg Sun-dried tomato
Potassium 1565mg 8mg Sun-dried tomato
Sodium 266mg 735mg Sun-dried tomato
Zinc 0.78mg 0.22mg Sun-dried tomato
Copper 0.473mg 0.251mg Sun-dried tomato
Vitamin A 1286IU 403IU Sun-dried tomato
Vitamin E mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 0.9mg Sun-dried tomato
Vitamin B1 0.193mg 0.003mg Sun-dried tomato
Vitamin B2 0.383mg 0mg Sun-dried tomato
Vitamin B3 3.63mg 0.037mg Sun-dried tomato
Vitamin B5 0.479mg 0.015mg Sun-dried tomato
Vitamin B6 0.319mg 0.009mg Sun-dried tomato
Folate 23µg 0µg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg 1.4µg Olive
Tryptophan 0.037mg mg Sun-dried tomato
Threonine 0.128mg 0.026mg Sun-dried tomato
Isoleucine 0.121mg 0.031mg Sun-dried tomato
Leucine 0.185mg 0.05mg Sun-dried tomato
Lysine 0.186mg 0.032mg Sun-dried tomato
Methionine 0.044mg 0.012mg Sun-dried tomato
Phenylalanine 0.131mg 0.029mg Sun-dried tomato
Valine 0.13mg 0.038mg Sun-dried tomato
Histidine 0.077mg 0.023mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 1.415g Olive
Monounsaturated Fat 8.663g 7.888g Sun-dried tomato
Polyunsaturated fat 2.06g 0.911g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6
Olive
Mineral Summary Score
73
Sun-dried tomato
43
Olive

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
5%
Olive
Carbohydrates
23%
Sun-dried tomato
6%
Olive
Fats
65%
Sun-dried tomato
49%
Olive

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 469mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $1.1)
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.478g)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.