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  6. Sun-dried tomato vs. Spinach raw

Sun-dried tomato vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between sun-dried tomato and spinach raw

  • Sun-dried tomato has more vitamin C, copper, potassium, vitamin B3, vitamin B2, fiber, and phosphorus; however, spinach raw is higher in vitamin A, folate, and manganese.
  • Spinach raw covers your daily need for vitamin A, 162% more than sun-dried tomato.
  • Sun-dried tomato has 5 times more vitamin B3 than spinach raw. While sun-dried tomato has 3.63mg of vitamin B3, spinach raw has only 0.724mg.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Spinach, raw.

Infographic

Sun-dried tomato vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +180.5%
Contains more CopperCopper +263.8%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +183.7%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +110.6%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +92.5%
~equal in Magnesium ~79mg
~equal in Iron ~2.71mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +262.3%
Contains more Vitamin B1Vitamin B1 +147.4%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B3Vitamin B3 +401.4%
Contains more Vitamin B5Vitamin B5 +636.9%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin AVitamin A +632.8%
Contains more FolateFolate +743.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin C 101.8mg 28.1mg 82%
Vitamin A 64µg 469µg 45%
Folate 23µg 194µg 43%
Copper 0.473mg 0.13mg 38%
Potassium 1565mg 558mg 30%
Monounsaturated fat 8.663g 0.01g 22%
Fats 14.08g 0.39g 21%
Manganese 0.466mg 0.897mg 19%
Vitamin B3 3.63mg 0.724mg 18%
Vitamin B2 0.383mg 0.189mg 15%
Vitamin E 2.03mg 14%
Fiber 5.8g 2.2g 14%
Polyunsaturated fat 2.06g 0.165g 13%
Phosphorus 139mg 49mg 13%
Vitamin B6 0.319mg 0.195mg 10%
Calories 213kcal 23kcal 10%
Vitamin B1 0.193mg 0.078mg 10%
Sodium 266mg 79mg 8%
Vitamin B5 0.479mg 0.065mg 8%
Saturated fat 1.893g 0.063g 8%
Carbs 23.33g 3.63g 7%
Calcium 47mg 99mg 5%
Choline 19.3mg 4%
Protein 5.06g 2.86g 4%
Selenium 3µg 1µg 4%
Zinc 0.78mg 0.53mg 2%
Net carbs 17.53g 1.43g N/A
Magnesium 81mg 79mg 0%
Iron 2.68mg 2.71mg 0%
Sugar 0.42g N/A
Tryptophan 0.037mg 0.039mg 0%
Threonine 0.128mg 0.122mg 0%
Isoleucine 0.121mg 0.147mg 0%
Leucine 0.185mg 0.223mg 0%
Lysine 0.186mg 0.174mg 0%
Methionine 0.044mg 0.053mg 0%
Phenylalanine 0.131mg 0.129mg 0%
Valine 0.13mg 0.161mg 0%
Histidine 0.077mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +76.9%
Contains more FatsFats +3510.3%
Contains more CarbsCarbs +542.7%
Contains more OtherOther +115.1%
Contains more WaterWater +69.8%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +86530%
Contains more Poly. FatPolyunsaturated fat +1148.5%
Contains less Sat. FatSaturated fat -96.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.