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Sun-dried tomato vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Important differences between sun-dried tomato and pumpkin flowers

  • Sun-dried tomato has more vitamin C, potassium, iron, vitamin B2, vitamin B3, magnesium, phosphorus, and vitamin B1; however, pumpkin flowers have more vitamin A.
  • Sun-dried tomato's daily need coverage for vitamin C is 82% more.
  • Sun-dried tomato has 53 times more sodium than pumpkin flowers. Sun-dried tomato has 266mg of sodium, while pumpkin flowers have 5mg.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Pumpkin flowers, raw.

Infographic

Sun-dried tomato vs Pumpkin flowers 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +804.6%
Contains more IronIron +282.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +183.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +328.6%
Contains less SodiumSodium -98.1%

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin B1Vitamin B1 +359.5%
Contains more Vitamin B2Vitamin B2 +410.7%
Contains more Vitamin B3Vitamin B3 +426.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin AVitamin A +51.6%
Contains more FolateFolate +156.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Pumpkin flowers DV% diff.
Vitamin C 101.8mg 28mg 82%
Copper 0.473mg 53%
Potassium 1565mg 173mg 41%
Iron 2.68mg 0.7mg 25%
Vitamin B6 0.319mg 25%
Vitamin B2 0.383mg 0.075mg 24%
Fiber 5.8g 23%
Fats 14.08g 0.07g 22%
Monounsaturated fat 8.663g 0.009g 22%
Manganese 0.466mg 20%
Vitamin B3 3.63mg 0.69mg 18%
Magnesium 81mg 24mg 14%
Polyunsaturated fat 2.06g 0.004g 14%
Phosphorus 139mg 49mg 13%
Vitamin B1 0.193mg 0.042mg 13%
Sodium 266mg 5mg 11%
Vitamin B5 0.479mg 10%
Calories 213kcal 15kcal 10%
Folate 23µg 59µg 9%
Protein 5.06g 1.03g 8%
Saturated fat 1.893g 0.036g 8%
Zinc 0.78mg 7%
Carbs 23.33g 3.28g 7%
Selenium 3µg 0.7µg 4%
Vitamin A 64µg 97µg 4%
Calcium 47mg 39mg 1%
Net carbs 17.53g 3.28g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +391.3%
Contains more FatsFats +20014.3%
Contains more CarbsCarbs +611.3%
Contains more OtherOther +687.2%
Contains more WaterWater +76.8%

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +96155.6%
Contains more Poly. FatPolyunsaturated fat +51400%
Contains less Sat. FatSaturated fat -98.1%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.