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  6. Sun-dried tomato vs. Wakame

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
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.
Sun-dried tomato
Sun-dried tomato
7
:
3
Wakame
Wakame
Contains more Iron +22.9%
Contains more Phosphorus +73.8%
Contains more Potassium +3030%
Contains less Sodium -69.5%
Contains more Zinc +105.3%
Contains more Copper +66.5%
Contains more Selenium +328.6%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Manganese +200.4%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +22.9%
Contains more Phosphorus +73.8%
Contains more Potassium +3030%
Contains less Sodium -69.5%
Contains more Zinc +105.3%
Contains more Copper +66.5%
Contains more Selenium +328.6%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Manganese +200.4%

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.
Sun-dried tomato
Sun-dried tomato
6
:
4
Wakame
Wakame
Contains more Vitamin A +257.2%
Contains more Vitamin C +3293.3%
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%
Sun-dried tomato
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +257.2%
Contains more Vitamin C +3293.3%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
3
:
2
Wakame
Wakame
Contains more Protein +67%
Contains more Fats +2100%
Contains more Carbs +155.3%
Contains more Water +48.6%
Contains more Other +94.6%
Sun-dried tomato
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +67%
Contains more Fats +2100%
Contains more Carbs +155.3%
Contains more Water +48.6%
Contains more Other +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +14836.2%
Contains more Polyunsaturated fat +845%
Contains less Saturated Fat -93.1%
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +14836.2%
Contains more Polyunsaturated fat +845%
Contains less Saturated Fat -93.1%

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 Wakame
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Wakame Opinion
Net carbs 17.53g 8.64g Sun-dried tomato
Protein 5.06g 3.03g Sun-dried tomato
Fats 14.08g 0.64g Sun-dried tomato
Carbs 23.33g 9.14g Sun-dried tomato
Calories 213kcal 45kcal Sun-dried tomato
Sugar 0.65g Sun-dried tomato
Fiber 5.8g 0.5g Sun-dried tomato
Calcium 47mg 150mg Wakame
Iron 2.68mg 2.18mg Sun-dried tomato
Magnesium 81mg 107mg Wakame
Phosphorus 139mg 80mg Sun-dried tomato
Potassium 1565mg 50mg Sun-dried tomato
Sodium 266mg 872mg Sun-dried tomato
Zinc 0.78mg 0.38mg Sun-dried tomato
Copper 0.473mg 0.284mg Sun-dried tomato
Manganese 0.466mg 1.4mg Wakame
Selenium 3µg 0.7µg Sun-dried tomato
Vitamin A 1286IU 360IU Sun-dried tomato
Vitamin A RAE 64µg 18µg Sun-dried tomato
Vitamin E 1mg Wakame
Vitamin C 101.8mg 3mg Sun-dried tomato
Vitamin B1 0.193mg 0.06mg Sun-dried tomato
Vitamin B2 0.383mg 0.23mg Sun-dried tomato
Vitamin B3 3.63mg 1.6mg Sun-dried tomato
Vitamin B5 0.479mg 0.697mg Wakame
Vitamin B6 0.319mg 0.002mg Sun-dried tomato
Folate 23µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.037mg 0.035mg Sun-dried tomato
Threonine 0.128mg 0.165mg Wakame
Isoleucine 0.121mg 0.087mg Sun-dried tomato
Leucine 0.185mg 0.257mg Wakame
Lysine 0.186mg 0.112mg Sun-dried tomato
Methionine 0.044mg 0.063mg Wakame
Phenylalanine 0.131mg 0.112mg Sun-dried tomato
Valine 0.13mg 0.209mg Wakame
Histidine 0.077mg 0.015mg Sun-dried tomato
Saturated Fat 1.893g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 8.663g 0.058g Sun-dried tomato
Polyunsaturated fat 2.06g 0.218g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
65%
Wakame

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 is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (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 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.
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

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. 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.