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  6. Sun-dried tomato vs. Pumpkin seeds

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

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How are sun-dried tomato and pumpkin seeds different?

  • Sun-dried tomato is higher in vitamin C, vitamin B2, vitamin A, vitamin B6, vitamin B3, and potassium; however, pumpkin seeds are richer in zinc, fiber, magnesium, and copper.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato contains 21 times more vitamin A than pumpkin seeds. While sun-dried tomato contains 1286IU of vitamin A, pumpkin seeds contain only 62IU.

Tomatoes, sun-dried, packed in oil, drained and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Sun-dried tomato vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PotassiumPotassium +70.3%
Contains more PhosphorusPhosphorus +51.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +223.5%
Contains more CalciumCalcium +17%
Contains more IronIron +23.5%
Contains more CopperCopper +45.9%
Contains more ZincZinc +1220.5%
Contains less SodiumSodium -93.2%
~equal in Manganese ~0.496mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +33833.3%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B2Vitamin B2 +636.5%
Contains more Vitamin B3Vitamin B3 +1169.2%
Contains more Vitamin B5Vitamin B5 +755.4%
Contains more Vitamin B6Vitamin B6 +762.2%
Contains more FolateFolate +155.6%
~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 seeds DV% diff.
Vitamin C 101.8mg 0.3mg 113%
Zinc 0.78mg 10.3mg 87%
Fiber 5.8g 18.4g 50%
Polyunsaturated fat 2.06g 8.844g 45%
Magnesium 81mg 262mg 43%
Protein 5.06g 18.55g 27%
Vitamin B2 0.383mg 0.052mg 25%
Copper 0.473mg 0.69mg 24%
Vitamin B6 0.319mg 0.037mg 22%
Vitamin B3 3.63mg 0.286mg 21%
Potassium 1565mg 919mg 19%
Vitamin B1 0.193mg 0.034mg 13%
Calories 213kcal 446kcal 12%
Sodium 266mg 18mg 11%
Carbs 23.33g 53.75g 10%
Saturated fat 1.893g 3.67g 8%
Fats 14.08g 19.4g 8%
Iron 2.68mg 3.31mg 8%
Vitamin B5 0.479mg 0.056mg 8%
Monounsaturated fat 8.663g 6.032g 7%
Phosphorus 139mg 92mg 7%
Vitamin A 64µg 3µg 7%
Selenium 3µg 5%
Folate 23µg 9µg 4%
Calcium 47mg 55mg 1%
Manganese 0.466mg 0.496mg 1%
Net carbs 17.53g 35.35g N/A
Tryptophan 0.037mg 0.326mg 0%
Threonine 0.128mg 0.683mg 0%
Isoleucine 0.121mg 0.956mg 0%
Leucine 0.185mg 1.572mg 0%
Lysine 0.186mg 1.386mg 0%
Methionine 0.044mg 0.417mg 0%
Phenylalanine 0.131mg 0.924mg 0%
Valine 0.13mg 1.491mg 0%
Histidine 0.077mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1096.2%
Contains more ProteinProtein +266.6%
Contains more FatsFats +37.8%
Contains more CarbsCarbs +130.4%
~equal in Other ~3.8g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +43.6%
Contains more Poly. FatPolyunsaturated fat +329.3%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.