Sun-dried tomato vs. Spinach — In-Depth Nutrition Comparison
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The main differences between Sun-dried tomato and Spinach
- Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Vitamin B3, Fiber, Phosphorus, and Vitamin B2, yet Spinach is richer in Vitamin A RAE, Folate, and Manganese.
- Daily need coverage for Vitamin C from Sun-dried tomato is 102% higher.
- Sun-dried tomato contains 7 times more Vitamin B3 than Spinach. Sun-dried tomato contains 3.63mg of Vitamin B3, while Spinach contains 0.49mg.
Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Spinach, cooked, boiled, drained, without salt.
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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.
Contains
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Phosphorus
+148.2%
Contains
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Potassium
+235.8%
Contains
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Copper
+171.8%
Contains
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Selenium
+100%
Contains
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Calcium
+189.4%
Contains
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Iron
+33.2%
Contains
less
Sodium
-73.7%
Contains
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Manganese
+100.6%
Equal in Magnesium - 87
Equal in Zinc - 0.76
Contains
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Phosphorus
+148.2%
Contains
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Potassium
+235.8%
Contains
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Copper
+171.8%
Contains
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Selenium
+100%
Contains
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Calcium
+189.4%
Contains
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Iron
+33.2%
Contains
less
Sodium
-73.7%
Contains
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Manganese
+100.6%
Equal in Magnesium - 87
Equal in Zinc - 0.76
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.
:
Contains
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Vitamin C
+938.8%
Contains
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Vitamin B1
+103.2%
Contains
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Vitamin B2
+62.3%
Contains
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Vitamin B3
+640.8%
Contains
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Vitamin B5
+230.3%
Contains
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Vitamin B6
+31.8%
Contains
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Vitamin A
+715%
Contains
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Folate
+534.8%
Contains
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Vitamin C
+938.8%
Contains
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Vitamin B1
+103.2%
Contains
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Vitamin B2
+62.3%
Contains
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Vitamin B3
+640.8%
Contains
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Vitamin B5
+230.3%
Contains
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Vitamin B6
+31.8%
Contains
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Vitamin A
+715%
Contains
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Folate
+534.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+70.4%
Contains
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Fats
+5315.4%
Contains
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Carbs
+522.1%
Contains
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Other
+104.4%
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Water
+69.4%
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Contains
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Protein
+70.4%
Contains
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Fats
+5315.4%
Contains
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Carbs
+522.1%
Contains
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Other
+104.4%
Contains
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Water
+69.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+144283.3%
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Polyunsaturated fat
+1789.9%
Contains
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Saturated Fat
-97.7%
Saturated Fat:
1.893 g
Monounsaturated Fat:
8.663 g
Polyunsaturated fat:
2.06 g
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Contains
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Monounsaturated Fat
+144283.3%
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Polyunsaturated fat
+1789.9%
Contains
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Saturated Fat
-97.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.53g | 1.35g |
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| Protein | 5.06g | 2.97g |
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| Fats | 14.08g | 0.26g |
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| Carbs | 23.33g | 3.75g |
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| Calories | 213kcal | 23kcal |
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| Sugar | 0.43g |
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| Fiber | 5.8g | 2.4g |
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| Calcium | 47mg | 136mg |
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| Iron | 2.68mg | 3.57mg |
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| Magnesium | 81mg | 87mg |
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| Phosphorus | 139mg | 56mg |
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| Potassium | 1565mg | 466mg |
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| Sodium | 266mg | 70mg |
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| Zinc | 0.78mg | 0.76mg |
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| Copper | 0.473mg | 0.174mg |
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| Manganese | 0.466mg | 0.935mg |
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| Selenium | 3µg | 1.5µg |
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| Vitamin A | 1286IU | 10481IU |
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| Vitamin A RAE | 64µg | 524µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 101.8mg | 9.8mg |
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| Vitamin B1 | 0.193mg | 0.095mg |
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| Vitamin B2 | 0.383mg | 0.236mg |
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| Vitamin B3 | 3.63mg | 0.49mg |
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| Vitamin B5 | 0.479mg | 0.145mg |
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| Vitamin B6 | 0.319mg | 0.242mg |
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| Folate | 23µg | 146µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.037mg | 0.04mg |
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| Threonine | 0.128mg | 0.127mg |
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| Isoleucine | 0.121mg | 0.152mg |
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| Leucine | 0.185mg | 0.231mg |
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| Lysine | 0.186mg | 0.182mg |
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| Methionine | 0.044mg | 0.055mg |
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| Phenylalanine | 0.131mg | 0.134mg |
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| Valine | 0.13mg | 0.168mg |
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| Histidine | 0.077mg | 0.066mg |
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| Saturated Fat | 1.893g | 0.043g |
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| Monounsaturated Fat | 8.663g | 0.006g |
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| Polyunsaturated fat | 2.06g | 0.109g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
183%
Minerals Daily Need Coverage Score
66%
52%
Comparison summary
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 1.85g)
Which food is cheaper?
Spinach is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.