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

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How are Sun-dried tomato and Potato different?

  • Sun-dried tomato is higher than Potato in Vitamin C, Copper, Potassium, Vitamin B2, Iron, Vitamin B3, Fiber, Magnesium, Phosphorus, and Manganese.
  • Sun-dried tomato covers your daily need of Vitamin C 91% more than Potato.
  • Sun-dried tomato contains 12 times more Vitamin B2 than Potato. Sun-dried tomato contains 0.383mg of Vitamin B2, while Potato contains 0.032mg.

Tomatoes, sun-dried, packed in oil, drained and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Sun-dried tomato vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +291.7%
Contains more Iron +230.9%
Contains more Magnesium +252.2%
Contains more Phosphorus +143.9%
Contains more Potassium +268.2%
Contains more Zinc +160%
Contains more Copper +330%
Contains less Sodium -97.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +291.7%
Contains more Iron +230.9%
Contains more Magnesium +252.2%
Contains more Phosphorus +143.9%
Contains more Potassium +268.2%
Contains more Zinc +160%
Contains more Copper +330%
Contains less Sodium -97.7%

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
Potato
Contains more Vitamin A +64200%
Contains more Vitamin C +416.8%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +242.1%
Contains more Vitamin B5 +62.4%
Contains more Folate +53.3%
Equal in Vitamin B6 - 0.298
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 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +64200%
Contains more Vitamin C +416.8%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +242.1%
Contains more Vitamin B5 +62.4%
Contains more Folate +53.3%
Equal in Vitamin B6 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +146.8%
Contains more Fats +15544.4%
Contains more Carbs +33.4%
Contains more Other +230.4%
Contains more Water +47.2%
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% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +146.8%
Contains more Fats +15544.4%
Contains more Carbs +33.4%
Contains more Other +230.4%
Contains more Water +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +433050%
Contains more Polyunsaturated fat +4804.8%
Contains less Saturated Fat -98.7%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +433050%
Contains more Polyunsaturated fat +4804.8%
Contains less Saturated Fat -98.7%

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 Potato
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 Potato Opinion
Net carbs 17.53g 15.39g Sun-dried tomato
Protein 5.06g 2.05g Sun-dried tomato
Fats 14.08g 0.09g Sun-dried tomato
Carbs 23.33g 17.49g Sun-dried tomato
Calories 213kcal 77kcal Sun-dried tomato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Sun-dried tomato
Fiber 5.8g 2.1g Sun-dried tomato
Calcium 47mg 12mg Sun-dried tomato
Iron 2.68mg 0.81mg Sun-dried tomato
Magnesium 81mg 23mg Sun-dried tomato
Phosphorus 139mg 57mg Sun-dried tomato
Potassium 1565mg 425mg Sun-dried tomato
Sodium 266mg 6mg Potato
Zinc 0.78mg 0.3mg Sun-dried tomato
Copper 0.473mg 0.11mg Sun-dried tomato
Vitamin A 1286IU 2IU Sun-dried tomato
Vitamin A RAE 64µg 0µg Sun-dried tomato
Vitamin E 0.01mg Potato
Vitamin C 101.8mg 19.7mg Sun-dried tomato
Vitamin B1 0.193mg 0.081mg Sun-dried tomato
Vitamin B2 0.383mg 0.032mg Sun-dried tomato
Vitamin B3 3.63mg 1.061mg Sun-dried tomato
Vitamin B5 0.479mg 0.295mg Sun-dried tomato
Vitamin B6 0.319mg 0.298mg Sun-dried tomato
Folate 23µg 15µg Sun-dried tomato
Vitamin K 2µg Potato
Tryptophan 0.037mg 0.021mg Sun-dried tomato
Threonine 0.128mg 0.067mg Sun-dried tomato
Isoleucine 0.121mg 0.066mg Sun-dried tomato
Leucine 0.185mg 0.098mg Sun-dried tomato
Lysine 0.186mg 0.107mg Sun-dried tomato
Methionine 0.044mg 0.032mg Sun-dried tomato
Phenylalanine 0.131mg 0.081mg Sun-dried tomato
Valine 0.13mg 0.103mg Sun-dried tomato
Histidine 0.077mg 0.035mg Sun-dried tomato
Saturated Fat 1.893g 0.025g Potato
Monounsaturated Fat 8.663g 0.002g Sun-dried tomato
Polyunsaturated fat 2.06g 0.042g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Sun-dried tomato
18%
Potato
Minerals Daily Need Coverage Score
73%
Sun-dried tomato
20%
Potato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 56)
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?
Potato
Potato contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.868g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.