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  6. Sun-dried tomato vs. Spelt

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

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What are the main differences between sun-dried tomato and spelt?

  • Sun-dried tomato is richer in vitamin C, potassium, vitamin A, and vitamin B2, yet spelt is richer in manganese, phosphorus, zinc, iron, vitamin B3, and fiber.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% higher.
  • Sun-dried tomato has 129 times more vitamin A than spelt. Sun-dried tomato has 1286IU of vitamin A, while spelt has 10IU.
  • Sun-dried tomato has a lower glycemic index than spelt.

We used Tomatoes, sun-dried, packed in oil, drained and Spelt, uncooked types in this comparison.

Infographic

Sun-dried tomato vs Spelt 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%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +74.1%
Contains more PotassiumPotassium +303.4%
Contains more MagnesiumMagnesium +67.9%
Contains more IronIron +65.7%
Contains more ZincZinc +320.5%
Contains more PhosphorusPhosphorus +188.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +540.1%
Contains more SeleniumSelenium +290%
~equal in Copper ~0.511mg

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%
Spelt
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +238.9%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B3Vitamin B3 +88.5%
Contains more Vitamin B5Vitamin B5 +123%
Contains more FolateFolate +95.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Spelt DV% diff.
Vitamin C 101.8mg 0mg 113%
Manganese 0.466mg 2.983mg 109%
Phosphorus 139mg 401mg 37%
Potassium 1565mg 388mg 35%
Zinc 0.78mg 3.28mg 23%
Starch 53.92g 22%
Iron 2.68mg 4.44mg 22%
Vitamin B2 0.383mg 0.113mg 21%
Monounsaturated fat 8.663g 0.445g 21%
Vitamin B3 3.63mg 6.843mg 20%
Fiber 5.8g 10.7g 20%
Protein 5.06g 14.57g 19%
Fats 14.08g 2.43g 18%
Carbs 23.33g 70.19g 16%
Selenium 3µg 11.7µg 16%
Vitamin B1 0.193mg 0.364mg 14%
Magnesium 81mg 136mg 13%
Vitamin B5 0.479mg 1.068mg 12%
Sodium 266mg 8mg 11%
Vitamin B6 0.319mg 0.23mg 7%
Saturated fat 1.893g 0.406g 7%
Vitamin A 64µg 0µg 7%
Folate 23µg 45µg 6%
Calories 213kcal 338kcal 6%
Polyunsaturated fat 2.06g 1.258g 5%
Vitamin E 0.79mg 5%
Copper 0.473mg 0.511mg 4%
Vitamin K 3.6µg 3%
Calcium 47mg 27mg 2%
Net carbs 17.53g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.037mg 0.132mg 0%
Threonine 0.128mg 0.443mg 0%
Isoleucine 0.121mg 0.552mg 0%
Leucine 0.185mg 1.07mg 0%
Lysine 0.186mg 0.409mg 0%
Methionine 0.044mg 0.258mg 0%
Phenylalanine 0.131mg 0.737mg 0%
Valine 0.13mg 0.681mg 0%
Histidine 0.077mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +479.4%
Contains more WaterWater +388.5%
Contains more OtherOther +106.7%
Contains more ProteinProtein +187.9%
Contains more CarbsCarbs +200.9%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1846.7%
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains less Sat. FatSaturated fat -78.6%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.