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  6. Sun-dried tomato vs. Pumpkin

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.
  • Pumpkin covers your daily need for vitamin A, 145% more than sun-dried tomato.
  • Sun-dried tomato contains 12 times more fiber than pumpkin. Sun-dried tomato contains 5.8g of fiber, while pumpkin contains 0.5g.
  • Pumpkin has a higher glycemic index (52) than sun-dried tomato (30).

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

Infographic

Sun-dried tomato vs Pumpkin 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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +123.8%
Contains more PotassiumPotassium +360.3%
Contains more IronIron +235%
Contains more CopperCopper +272.4%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +215.9%
Contains more ManganeseManganese +272.8%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -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" 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +1031.1%
Contains more Vitamin B1Vitamin B1 +286%
Contains more Vitamin B2Vitamin B2 +248.2%
Contains more Vitamin B3Vitamin B3 +505%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B6Vitamin B6 +423%
Contains more FolateFolate +43.8%
Contains more Vitamin AVitamin A +565.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Pumpkin DV% diff.
Vitamin C 101.8mg 9mg 103%
Vitamin A 64µg 426µg 40%
Copper 0.473mg 0.127mg 38%
Potassium 1565mg 340mg 36%
Iron 2.68mg 0.8mg 24%
Monounsaturated fat 8.663g 0.013g 22%
Fats 14.08g 0.1g 22%
Fiber 5.8g 0.5g 21%
Vitamin B2 0.383mg 0.11mg 21%
Vitamin B6 0.319mg 0.061mg 20%
Vitamin B3 3.63mg 0.6mg 19%
Magnesium 81mg 12mg 16%
Manganese 0.466mg 0.125mg 15%
Polyunsaturated fat 2.06g 0.005g 14%
Phosphorus 139mg 44mg 14%
Sodium 266mg 1mg 12%
Vitamin B1 0.193mg 0.05mg 12%
Calories 213kcal 26kcal 9%
Protein 5.06g 1g 8%
Saturated fat 1.893g 0.052g 8%
Vitamin E 1.06mg 7%
Carbs 23.33g 6.5g 6%
Selenium 3µg 0.3µg 5%
Zinc 0.78mg 0.32mg 4%
Vitamin B5 0.479mg 0.298mg 4%
Calcium 47mg 21mg 3%
Folate 23µg 16µg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Net carbs 17.53g 6g N/A
Sugar 2.76g N/A
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.128mg 0.029mg 0%
Isoleucine 0.121mg 0.031mg 0%
Leucine 0.185mg 0.046mg 0%
Lysine 0.186mg 0.054mg 0%
Methionine 0.044mg 0.011mg 0%
Phenylalanine 0.131mg 0.032mg 0%
Valine 0.13mg 0.035mg 0%
Histidine 0.077mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +406%
Contains more FatsFats +13980%
Contains more CarbsCarbs +258.9%
Contains more OtherOther +362.5%
Contains more WaterWater +70.2%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +66538.5%
Contains more Poly. FatPolyunsaturated fat +41100%
Contains less Sat. FatSaturated fat -97.3%

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 - 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.