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Sun-dried tomato vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between sun-dried tomato and water chestnuts

  • Sun-dried tomato is richer than water chestnuts in vitamin C, iron, potassium, vitamin B3, copper, vitamin B2, magnesium, fiber, and phosphorus.
  • Daily need coverage for vitamin C for sun-dried tomato is 109% higher.
  • Sun-dried tomato contains 45 times more iron than water chestnuts. Sun-dried tomato contains 2.68mg of iron, while water chestnuts contain 0.06mg.
  • Water chestnuts contain less sodium.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Waterchestnuts, chinese, (matai), raw.

Infographic

Sun-dried tomato vs Water chestnuts 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" 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +168%
Contains more IronIron +4366.7%
Contains more CopperCopper +45.1%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +120.6%
Contains more ManganeseManganese +40.8%
Contains more SeleniumSelenium +328.6%
Contains less SodiumSodium -94.7%

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +2445%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +263%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B6 ~0.328mg
~equal in Vitamin B12 ~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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +261.4%
Contains more FatsFats +13980%
Contains more OtherOther +236.4%
Contains more WaterWater +36.5%
~equal in Carbs ~23.94g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +433050%
Contains more Poly. FatPolyunsaturated fat +4690.7%
Contains less Sat. FatSaturated fat -98.6%

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 Water chestnuts
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Water chestnuts DV% diff.
Vitamin C 101.8mg 4mg 109%
Iron 2.68mg 0.06mg 33%
Potassium 1565mg 584mg 29%
Fats 14.08g 0.1g 22%
Monounsaturated fat 8.663g 0.002g 22%
Copper 0.473mg 0.326mg 16%
Vitamin B3 3.63mg 1mg 16%
Vitamin B2 0.383mg 0.2mg 14%
Magnesium 81mg 22mg 14%
Polyunsaturated fat 2.06g 0.043g 13%
Sodium 266mg 14mg 11%
Fiber 5.8g 3g 11%
Phosphorus 139mg 63mg 11%
Saturated fat 1.893g 0.026g 8%
Vitamin E 1.2mg 8%
Choline 36.2mg 7%
Vitamin A 64µg 0µg 7%
Protein 5.06g 1.4g 7%
Manganese 0.466mg 0.331mg 6%
Calories 213kcal 97kcal 6%
Vitamin B1 0.193mg 0.14mg 4%
Selenium 3µg 0.7µg 4%
Calcium 47mg 11mg 4%
Zinc 0.78mg 0.5mg 3%
Folate 23µg 16µg 2%
Vitamin B6 0.319mg 0.328mg 1%
Carbs 23.33g 23.94g 0%
Net carbs 17.53g 20.94g N/A
Sugar 4.8g N/A
Vitamin B5 0.479mg 0.479mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Water chestnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
53%
Sun-dried tomato
21%
Water chestnuts
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Water chestnuts
Water chestnuts is lower in Saturated fat (difference - 1.867g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 30)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.8g)
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

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.