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Sun-dried tomato vs Sweet potato - In-Depth Nutrition Comparison

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Summary of differences between Sun-dried tomato and Sweet potato

  • Sun-dried tomato has more Vitamin C, Potassium, Copper, Iron, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Fiber, however Sweet potato is higher in Vitamin A RAE.
  • Sun-dried tomato covers your daily need of Vitamin C 110% more than Sweet potato.
  • Sun-dried tomato has 7 times more Vitamin B3 than Sweet potato. While Sun-dried tomato has 3.63mg of Vitamin B3, Sweet potato has only 0.557mg.

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

Infographic

Sun-dried tomato vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.7%
Contains more Iron +339.3%
Contains more Magnesium +224%
Contains more Phosphorus +195.7%
Contains more Potassium +364.4%
Contains more Zinc +160%
Contains more Copper +213.2%
Contains less Sodium -79.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +56.7%
Contains more Iron +339.3%
Contains more Magnesium +224%
Contains more Phosphorus +195.7%
Contains more Potassium +364.4%
Contains more Zinc +160%
Contains more Copper +213.2%
Contains less Sodium -79.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +4141.7%
Contains more Vitamin B1 +147.4%
Contains more Vitamin B2 +527.9%
Contains more Vitamin B3 +551.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +109.1%
Contains more Vitamin A +1003.2%
Contains more Vitamin B5 +67%
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +4141.7%
Contains more Vitamin B1 +147.4%
Contains more Vitamin B2 +527.9%
Contains more Vitamin B3 +551.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +109.1%
Contains more Vitamin A +1003.2%
Contains more Vitamin B5 +67%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Sweet potato Opinion
Net carbs 17.53g 17.12g Sun-dried tomato
Protein 5.06g 1.57g Sun-dried tomato
Fats 14.08g 0.05g Sun-dried tomato
Carbs 23.33g 20.12g Sun-dried tomato
Calories 213kcal 86kcal Sun-dried tomato
Starch g 12.65g Sweet potato
Fructose g 0.7g Sweet potato
Sugar g 4.18g Sun-dried tomato
Fiber 5.8g 3g Sun-dried tomato
Calcium 47mg 30mg Sun-dried tomato
Iron 2.68mg 0.61mg Sun-dried tomato
Magnesium 81mg 25mg Sun-dried tomato
Phosphorus 139mg 47mg Sun-dried tomato
Potassium 1565mg 337mg Sun-dried tomato
Sodium 266mg 55mg Sweet potato
Zinc 0.78mg 0.3mg Sun-dried tomato
Copper 0.473mg 0.151mg Sun-dried tomato
Vitamin A 1286IU 14187IU Sweet potato
Vitamin E mg 0.26mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 2.4mg Sun-dried tomato
Vitamin B1 0.193mg 0.078mg Sun-dried tomato
Vitamin B2 0.383mg 0.061mg Sun-dried tomato
Vitamin B3 3.63mg 0.557mg Sun-dried tomato
Vitamin B5 0.479mg 0.8mg Sweet potato
Vitamin B6 0.319mg 0.209mg Sun-dried tomato
Folate 23µg 11µg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg 1.8µg Sweet potato
Tryptophan 0.037mg 0.031mg Sun-dried tomato
Threonine 0.128mg 0.083mg Sun-dried tomato
Isoleucine 0.121mg 0.055mg Sun-dried tomato
Leucine 0.185mg 0.092mg Sun-dried tomato
Lysine 0.186mg 0.066mg Sun-dried tomato
Methionine 0.044mg 0.029mg Sun-dried tomato
Phenylalanine 0.131mg 0.089mg Sun-dried tomato
Valine 0.13mg 0.086mg Sun-dried tomato
Histidine 0.077mg 0.031mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.018g Sweet potato
Monounsaturated Fat 8.663g 0.001g Sun-dried tomato
Polyunsaturated fat 2.06g 0.014g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Sun-dried tomato
85
Sweet potato
Mineral Summary Score
73
Sun-dried tomato
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Sun-dried tomato
9%
Sweet potato
Carbohydrates
23%
Sun-dried tomato
20%
Sweet potato
Fats
65%
Sun-dried tomato
0%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.875g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.