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

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How are Sun-dried tomato and Pumpkin different?

  • Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Iron, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, and Magnesium, while Pumpkin is higher in Vitamin A RAE.
  • Sun-dried tomato covers your daily need of Vitamin C 103% more than Pumpkin.
  • Sun-dried tomato contains 12 times more Fiber than Pumpkin. Sun-dried tomato contains 5.8g of Fiber, while Pumpkin contains 0.5g.

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

Infographic

Sun-dried tomato vs Pumpkin 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 Calcium +123.8%
Contains more Iron +235%
Contains more Magnesium +575%
Contains more Phosphorus +215.9%
Contains more Potassium +360.3%
Contains more Zinc +143.8%
Contains more Copper +272.4%
Contains less Sodium -99.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +123.8%
Contains more Iron +235%
Contains more Magnesium +575%
Contains more Phosphorus +215.9%
Contains more Potassium +360.3%
Contains more Zinc +143.8%
Contains more Copper +272.4%
Contains less Sodium -99.6%

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 +1031.1%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +505%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +423%
Contains more Folate +43.8%
Contains more Vitamin A +562%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +1031.1%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +505%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +423%
Contains more Folate +43.8%
Contains more Vitamin A +562%

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 Pumpkin
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 Pumpkin Opinion
Net carbs 17.53g 6g Sun-dried tomato
Protein 5.06g 1g Sun-dried tomato
Fats 14.08g 0.1g Sun-dried tomato
Carbs 23.33g 6.5g Sun-dried tomato
Calories 213kcal 26kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar g 2.76g Sun-dried tomato
Fiber 5.8g 0.5g Sun-dried tomato
Calcium 47mg 21mg Sun-dried tomato
Iron 2.68mg 0.8mg Sun-dried tomato
Magnesium 81mg 12mg Sun-dried tomato
Phosphorus 139mg 44mg Sun-dried tomato
Potassium 1565mg 340mg Sun-dried tomato
Sodium 266mg 1mg Pumpkin
Zinc 0.78mg 0.32mg Sun-dried tomato
Copper 0.473mg 0.127mg Sun-dried tomato
Vitamin A 1286IU 8513IU Pumpkin
Vitamin E mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 9mg Sun-dried tomato
Vitamin B1 0.193mg 0.05mg Sun-dried tomato
Vitamin B2 0.383mg 0.11mg Sun-dried tomato
Vitamin B3 3.63mg 0.6mg Sun-dried tomato
Vitamin B5 0.479mg 0.298mg Sun-dried tomato
Vitamin B6 0.319mg 0.061mg Sun-dried tomato
Folate 23µg 16µg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg 1.1µg Pumpkin
Tryptophan 0.037mg 0.012mg Sun-dried tomato
Threonine 0.128mg 0.029mg Sun-dried tomato
Isoleucine 0.121mg 0.031mg Sun-dried tomato
Leucine 0.185mg 0.046mg Sun-dried tomato
Lysine 0.186mg 0.054mg Sun-dried tomato
Methionine 0.044mg 0.011mg Sun-dried tomato
Phenylalanine 0.131mg 0.032mg Sun-dried tomato
Valine 0.13mg 0.035mg Sun-dried tomato
Histidine 0.077mg 0.016mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.052g Pumpkin
Monounsaturated Fat 8.663g 0.013g Sun-dried tomato
Polyunsaturated fat 2.06g 0.005g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Pumpkin
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
55
Pumpkin
Mineral Summary Score
73
Sun-dried tomato
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
23%
Sun-dried tomato
7%
Pumpkin
Fats
65%
Sun-dried tomato
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 34)
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?
Pumpkin
Pumpkin contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.841g)
Which food is cheaper?
Pumpkin
Pumpkin 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.