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  6. Sun-dried tomato vs. Semolina

Sun-dried tomato vs. Semolina — In-Depth Nutrition Comparison

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Important differences between sun-dried tomato and semolina

  • Sun-dried tomato has more vitamin C, potassium, vitamin A, vitamin B2, iron, copper, fiber, and magnesium; however, semolina has more selenium and manganese.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% more.
  • Semolina has a higher glycemic index than sun-dried tomato.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Sun-dried tomato vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +799.4%
Contains more IronIron +262.2%
Contains more CopperCopper +66.5%
Contains more CalciumCalcium +51.1%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +10.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +122.1%
Contains more SeleniumSelenium +563.3%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +666%
Contains more FolateFolate +187.5%
Contains more Vitamin B1Vitamin B1 +16.1%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more Vitamin B6Vitamin B6 +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Semolina DV% diff.
Vitamin C 101.8mg 0mg 113%
Potassium 1565mg 174mg 41%
Selenium 3µg 19.9µg 31%
Starch 68.29g 28%
Vitamin B2 0.383mg 0.05mg 26%
Manganese 0.466mg 1.035mg 25%
Iron 2.68mg 0.74mg 24%
Monounsaturated fat 8.663g 0.258g 21%
Copper 0.473mg 0.284mg 21%
Fats 14.08g 1.03g 20%
Carbs 23.33g 80.89g 19%
Fiber 5.8g 1.8g 16%
Magnesium 81mg 27mg 13%
Polyunsaturated fat 2.06g 0.322g 12%
Sodium 266mg 2mg 11%
Vitamin B6 0.319mg 0.452mg 10%
Vitamin B3 3.63mg 5.048mg 9%
Calories 213kcal 374kcal 8%
Saturated fat 1.893g 0.294g 7%
Vitamin A 64µg 7%
Protein 5.06g 7.51g 5%
Vitamin B5 0.479mg 0.672mg 4%
Folate 23µg 8µg 4%
Vitamin B1 0.193mg 0.224mg 3%
Calcium 47mg 71mg 2%
Phosphorus 139mg 153mg 2%
Zinc 0.78mg 1.02mg 2%
Net carbs 17.53g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.037mg 0.103mg 0%
Threonine 0.128mg 0.271mg 0%
Isoleucine 0.121mg 0.339mg 0%
Leucine 0.185mg 0.656mg 0%
Lysine 0.186mg 0.215mg 0%
Methionine 0.044mg 0.183mg 0%
Phenylalanine 0.131mg 0.398mg 0%
Valine 0.13mg 0.47mg 0%
Histidine 0.077mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +1267%
Contains more WaterWater +445.9%
Contains more OtherOther +421.1%
Contains more ProteinProtein +48.4%
Contains more CarbsCarbs +246.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +3257.8%
Contains more Poly. FatPolyunsaturated fat +539.8%
Contains less Sat. FatSaturated fat -84.5%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.