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Sun-dried tomato vs Wakame - In-Depth Nutrition Comparison

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A recap on differences between Sun-dried tomato and Wakame

  • Sun-dried tomato is higher in Vitamin C, Potassium, Vitamin B6, Fiber, Copper, Vitamin B3 and Vitamin B2, yet Wakame is higher in Folate and Manganese.
  • Sun-dried tomato covers your daily Vitamin C needs 110% more than Wakame.
  • Sun-dried tomato contains 160 times more Vitamin B6 than Wakame. While Sun-dried tomato contains 0.319mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Seaweed, wakame, raw.

Infographic

Sun-dried tomato vs Wakame infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Wakame
Contains more Iron +22.9%
Contains more Potassium +3030%
Contains more Copper +66.5%
Contains more Zinc +105.3%
Contains more Phosphorus +73.8%
Contains less Sodium -69.5%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Iron +22.9%
Contains more Potassium +3030%
Contains more Copper +66.5%
Contains more Zinc +105.3%
Contains more Phosphorus +73.8%
Contains less Sodium -69.5%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%

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
:
4
Wakame
Contains more Vitamin C +3293.3%
Contains more Vitamin A +257.2%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +3293.3%
Contains more Vitamin A +257.2%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
62
Sun-dried tomato
29
Wakame
Mineral Summary Score
73
Sun-dried tomato
58
Wakame

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 the food
Protein
30%
Sun-dried tomato
18%
Wakame
Carbohydrates
23%
Sun-dried tomato
9%
Wakame
Fats
65%
Sun-dried tomato
3%
Wakame

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.763g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
Which food contains less Sugars?
Sun-dried tomato
Sun-dried tomato contains less Sugars (difference - 0.65g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 606mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sun-dried tomato Wakame Opinion
Calories 213 45 Sun-dried tomato
Protein 5.06 3.03 Sun-dried tomato
Fats 14.08 0.64 Sun-dried tomato
Vitamin C 101.8 3 Sun-dried tomato
Carbs 23.33 9.14 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 2.18 Sun-dried tomato
Calcium 47 150 Wakame
Potassium 1565 50 Sun-dried tomato
Magnesium 81 107 Wakame
Sugars 0.65 Sun-dried tomato
Fiber 5.8 0.5 Sun-dried tomato
Copper 0.473 0.284 Sun-dried tomato
Zinc 0.78 0.38 Sun-dried tomato
Starch
Phosphorus 139 80 Sun-dried tomato
Sodium 266 872 Sun-dried tomato
Vitamin A 1286 360 Sun-dried tomato
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.193 0.06 Sun-dried tomato
Vitamin B2 0.383 0.23 Sun-dried tomato
Vitamin B3 3.63 1.6 Sun-dried tomato
Vitamin B5 0.479 0.697 Wakame
Vitamin B6 0.319 0.002 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 23 196 Wakame
Trans Fat 0 0
Saturated Fat 1.893 0.13 Wakame
Monounsaturated Fat 8.663 0.058 Sun-dried tomato
Polyunsaturated fat 2.06 0.218 Sun-dried tomato
Tryptophan 0.037 0.035 Sun-dried tomato
Threonine 0.128 0.165 Wakame
Isoleucine 0.121 0.087 Sun-dried tomato
Leucine 0.185 0.257 Wakame
Lysine 0.186 0.112 Sun-dried tomato
Methionine 0.044 0.063 Wakame
Phenylalanine 0.131 0.112 Sun-dried tomato
Valine 0.13 0.209 Wakame
Histidine 0.077 0.015 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.