Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sun-dried tomato vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Important differences between sun-dried tomato and sunflower seeds

  • Sun-dried tomato has more vitamin C; however, sunflower seeds have more copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, folate, and zinc.
  • Sunflower seeds' daily need coverage for copper is 147% more.
  • Sun-dried tomato has 73 times more vitamin C than sunflower seeds. Sun-dried tomato has 101.8mg of vitamin C, while sunflower seeds have 1.4mg.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Seeds, sunflower seed kernels, dried.

Infographic

Sun-dried tomato vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +142.6%
Contains more MagnesiumMagnesium +301.2%
Contains more CalciumCalcium +66%
Contains more IronIron +95.9%
Contains more CopperCopper +280.5%
Contains more ZincZinc +541%
Contains more PhosphorusPhosphorus +374.8%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +318.5%
Contains more SeleniumSelenium +1666.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +7171.4%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B1Vitamin B1 +666.8%
Contains more Vitamin B3Vitamin B3 +129.6%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +321.6%
Contains more FolateFolate +887%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +16.7%
Contains more WaterWater +1038.1%
Contains more OtherOther +22.1%
Contains more ProteinProtein +310.7%
Contains more FatsFats +265.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +113.9%
Contains more Poly. FatPolyunsaturated fat +1023.2%

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 Sunflower seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.473mg 1.8mg 147%
Polyunsaturated fat 2.06g 23.137g 141%
Vitamin C 101.8mg 1.4mg 112%
Vitamin B1 0.193mg 1.48mg 107%
Selenium 3µg 53µg 91%
Vitamin B6 0.319mg 1.345mg 79%
Phosphorus 139mg 660mg 74%
Manganese 0.466mg 1.95mg 65%
Magnesium 81mg 325mg 58%
Fats 14.08g 51.46g 58%
Folate 23µg 227µg 51%
Zinc 0.78mg 5mg 38%
Iron 2.68mg 5.25mg 32%
Protein 5.06g 20.78g 31%
Vitamin B3 3.63mg 8.335mg 29%
Potassium 1565mg 645mg 27%
Monounsaturated fat 8.663g 18.528g 25%
Calories 213kcal 584kcal 19%
Vitamin B5 0.479mg 1.13mg 13%
Saturated fat 1.893g 4.455g 12%
Fiber 5.8g 8.6g 11%
Sodium 266mg 9mg 11%
Choline 55.1mg 10%
Vitamin A 64µg 3µg 7%
Calcium 47mg 78mg 3%
Vitamin B2 0.383mg 0.355mg 2%
Carbs 23.33g 20g 1%
Net carbs 17.53g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.037mg 0.348mg 0%
Threonine 0.128mg 0.928mg 0%
Isoleucine 0.121mg 1.139mg 0%
Leucine 0.185mg 1.659mg 0%
Lysine 0.186mg 0.937mg 0%
Methionine 0.044mg 0.494mg 0%
Phenylalanine 0.131mg 1.169mg 0%
Valine 0.13mg 1.315mg 0%
Histidine 0.077mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

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

People also compare

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
53%
Sun-dried tomato
146%
Sunflower seeds
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 257mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated fat (difference - 2.562g)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.