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  6. Sun-dried tomato vs. Wax gourd

Sun-dried tomato vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between sun-dried tomato and wax gourd

  • The amount of vitamin C, copper, potassium, vitamin B2, iron, vitamin A, vitamin B6, vitamin B3, fiber, and manganese in sun-dried tomato is higher than in wax gourd.
  • Sun-dried tomato covers your daily vitamin C needs 101% more than wax gourd.

Specific food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Sun-dried tomato vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +31200%
Contains more IronIron +605.3%
Contains more CopperCopper +2050%
Contains more ZincZinc +32.2%
Contains more PhosphorusPhosphorus +717.6%
Contains more ManganeseManganese +732.1%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -59.8%

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin CVitamin C +869.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B2Vitamin B2 +38200%
Contains more Vitamin B3Vitamin B3 +845.3%
Contains more Vitamin B5Vitamin B5 +295.9%
Contains more Vitamin B6Vitamin B6 +896.9%
Contains more FolateFolate +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Wax gourd DV% diff.
Vitamin C 101.8mg 10.5mg 101%
Copper 0.473mg 0.022mg 50%
Potassium 1565mg 5mg 46%
Iron 2.68mg 0.38mg 29%
Vitamin B2 0.383mg 0.001mg 29%
Monounsaturated fat 8.663g 0.037g 22%
Vitamin B6 0.319mg 0.032mg 22%
Fats 14.08g 0.2g 21%
Vitamin B3 3.63mg 0.384mg 20%
Fiber 5.8g 1g 19%
Manganese 0.466mg 0.056mg 18%
Magnesium 81mg 10mg 17%
Phosphorus 139mg 17mg 17%
Vitamin B1 0.193mg 0.034mg 13%
Polyunsaturated fat 2.06g 0.088g 13%
Calories 213kcal 14kcal 10%
Saturated fat 1.893g 0.016g 9%
Protein 5.06g 0.4g 9%
Carbs 23.33g 3.04g 7%
Vitamin B5 0.479mg 0.121mg 7%
Vitamin A 64µg 0µg 7%
Sodium 266mg 107mg 7%
Selenium 3µg 0.2µg 5%
Folate 23µg 4µg 5%
Calcium 47mg 18mg 3%
Zinc 0.78mg 0.59mg 2%
Vitamin K 2.8µg 2%
Choline 4.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 17.53g 2.04g N/A
Sugar 1.18g N/A
Tryptophan 0.037mg 0.002mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0.009mg 0%
Methionine 0.044mg 0.003mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +1165%
Contains more FatsFats +6940%
Contains more CarbsCarbs +667.4%
Contains more OtherOther +1133.3%
Contains more WaterWater +78.5%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +23313.5%
Contains more Poly. FatPolyunsaturated fat +2240.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.