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Sun-dried tomato vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between Sun-dried tomato and Summer squash?

  • Sun-dried tomato is richer than Summer squash in Vitamin C, Copper, Potassium, Iron, Vitamin B3, Fiber, Vitamin B2, Magnesium, Phosphorus, and Manganese.
  • Sun-dried tomato's daily need coverage for Vitamin C is 94% more.
  • Sun-dried tomato has 9 times more Copper than Summer squash. While Sun-dried tomato has 0.473mg of Copper, Summer squash has only 0.051mg.

We used Tomatoes, sun-dried, packed in oil, drained and Squash, summer, all varieties, raw types in this article.

Infographic

Sun-dried tomato vs Summer squash 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.
Contains more Calcium +213.3%
Contains more Iron +665.7%
Contains more Magnesium +376.5%
Contains more Phosphorus +265.8%
Contains more Potassium +497.3%
Contains more Zinc +169%
Contains more Copper +827.5%
Contains more Manganese +166.3%
Contains more Selenium +1400%
Contains less Sodium -99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +213.3%
Contains more Iron +665.7%
Contains more Magnesium +376.5%
Contains more Phosphorus +265.8%
Contains more Potassium +497.3%
Contains more Zinc +169%
Contains more Copper +827.5%
Contains more Manganese +166.3%
Contains more Selenium +1400%
Contains less Sodium -99.2%

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 more Vitamin A +543%
Contains more Vitamin C +498.8%
Contains more Vitamin B1 +302.1%
Contains more Vitamin B2 +169.7%
Contains more Vitamin B3 +645.4%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +46.3%
Contains more Folate +26.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +543%
Contains more Vitamin C +498.8%
Contains more Vitamin B1 +302.1%
Contains more Vitamin B2 +169.7%
Contains more Vitamin B3 +645.4%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +46.3%
Contains more Folate +26.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +318.2%
Contains more Fats +7722.2%
Contains more Carbs +596.4%
Contains more Other +496.8%
Contains more Water +75.8%
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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +318.2%
Contains more Fats +7722.2%
Contains more Carbs +596.4%
Contains more Other +496.8%
Contains more Water +75.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +54043.8%
Contains more Polyunsaturated fat +2214.6%
Contains less Saturated Fat -97.7%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +54043.8%
Contains more Polyunsaturated fat +2214.6%
Contains less 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.
Sun-dried tomato Summer squash
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Summer squash Opinion
Net carbs 17.53g 2.25g Sun-dried tomato
Protein 5.06g 1.21g Sun-dried tomato
Fats 14.08g 0.18g Sun-dried tomato
Carbs 23.33g 3.35g Sun-dried tomato
Calories 213kcal 16kcal Sun-dried tomato
Fructose 0.95g Summer squash
Sugar 2.2g Sun-dried tomato
Fiber 5.8g 1.1g Sun-dried tomato
Calcium 47mg 15mg Sun-dried tomato
Iron 2.68mg 0.35mg Sun-dried tomato
Magnesium 81mg 17mg Sun-dried tomato
Phosphorus 139mg 38mg Sun-dried tomato
Potassium 1565mg 262mg Sun-dried tomato
Sodium 266mg 2mg Summer squash
Zinc 0.78mg 0.29mg Sun-dried tomato
Copper 0.473mg 0.051mg Sun-dried tomato
Manganese 0.466mg 0.175mg Sun-dried tomato
Selenium 3µg 0.2µg Sun-dried tomato
Vitamin A 1286IU 200IU Sun-dried tomato
Vitamin A RAE 64µg 10µg Sun-dried tomato
Vitamin E 0.12mg Summer squash
Vitamin C 101.8mg 17mg Sun-dried tomato
Vitamin B1 0.193mg 0.048mg Sun-dried tomato
Vitamin B2 0.383mg 0.142mg Sun-dried tomato
Vitamin B3 3.63mg 0.487mg Sun-dried tomato
Vitamin B5 0.479mg 0.155mg Sun-dried tomato
Vitamin B6 0.319mg 0.218mg Sun-dried tomato
Folate 23µg 29µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.037mg 0.011mg Sun-dried tomato
Threonine 0.128mg 0.028mg Sun-dried tomato
Isoleucine 0.121mg 0.042mg Sun-dried tomato
Leucine 0.185mg 0.069mg Sun-dried tomato
Lysine 0.186mg 0.065mg Sun-dried tomato
Methionine 0.044mg 0.017mg Sun-dried tomato
Phenylalanine 0.131mg 0.041mg Sun-dried tomato
Valine 0.13mg 0.053mg Sun-dried tomato
Histidine 0.077mg 0.025mg Sun-dried tomato
Saturated Fat 1.893g 0.044g Summer squash
Monounsaturated Fat 8.663g 0.016g Sun-dried tomato
Polyunsaturated fat 2.06g 0.089g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Sun-dried tomato
18%
Summer squash
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.2g)
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 264mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 1.849g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 17)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.