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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 B6, Vitamin B3, Fiber, Manganese, and Phosphorus in Sun-dried tomato is higher than in Wax gourd.
  • Sun-dried tomato covers your daily Vitamin C needs 101% more than Wax gourd.
  • Wax gourd has 383 times less Vitamin B2 than Sun-dried tomato. Sun-dried tomato has 0.383mg of Vitamin B2, while Wax gourd has 0.001mg.

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.
Sun-dried tomato
Sun-dried tomato
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +161.1%
Contains more Iron +605.3%
Contains more Magnesium +710%
Contains more Phosphorus +717.6%
Contains more Potassium +31200%
Contains more Zinc +32.2%
Contains more Copper +2050%
Contains more Manganese +732.1%
Contains more Selenium +1400%
Contains less Sodium -59.8%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +161.1%
Contains more Iron +605.3%
Contains more Magnesium +710%
Contains more Phosphorus +717.6%
Contains more Potassium +31200%
Contains more Zinc +32.2%
Contains more Copper +2050%
Contains more Manganese +732.1%
Contains more Selenium +1400%
Contains less Sodium -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.
Sun-dried tomato
Sun-dried tomato
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin C +869.5%
Contains more Vitamin B1 +467.6%
Contains more Vitamin B2 +38200%
Contains more Vitamin B3 +845.3%
Contains more Vitamin B5 +295.9%
Contains more Vitamin B6 +896.9%
Contains more Folate +475%
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +869.5%
Contains more Vitamin B1 +467.6%
Contains more Vitamin B2 +38200%
Contains more Vitamin B3 +845.3%
Contains more Vitamin B5 +295.9%
Contains more Vitamin B6 +896.9%
Contains more Folate +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
4
:
1
Wax gourd
Wax gourd
Contains more Protein +1165%
Contains more Fats +6940%
Contains more Carbs +667.4%
Contains more Other +1133.3%
Contains more Water +78.5%
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
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +1165%
Contains more Fats +6940%
Contains more Carbs +667.4%
Contains more Other +1133.3%
Contains more Water +78.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +23313.5%
Contains more Polyunsaturated fat +2240.9%
Contains less Saturated Fat -99.2%
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +23313.5%
Contains more Polyunsaturated fat +2240.9%
Contains less Saturated Fat -99.2%

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 Wax gourd
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Wax gourd Opinion
Net carbs 17.53g 2.04g Sun-dried tomato
Protein 5.06g 0.4g Sun-dried tomato
Fats 14.08g 0.2g Sun-dried tomato
Carbs 23.33g 3.04g Sun-dried tomato
Calories 213kcal 14kcal Sun-dried tomato
Sugar 1.18g Sun-dried tomato
Fiber 5.8g 1g Sun-dried tomato
Calcium 47mg 18mg Sun-dried tomato
Iron 2.68mg 0.38mg Sun-dried tomato
Magnesium 81mg 10mg Sun-dried tomato
Phosphorus 139mg 17mg Sun-dried tomato
Potassium 1565mg 5mg Sun-dried tomato
Sodium 266mg 107mg Wax gourd
Zinc 0.78mg 0.59mg Sun-dried tomato
Copper 0.473mg 0.022mg Sun-dried tomato
Manganese 0.466mg 0.056mg Sun-dried tomato
Selenium 3µg 0.2µg Sun-dried tomato
Vitamin A 1286IU 0IU Sun-dried tomato
Vitamin A RAE 64µg 0µg Sun-dried tomato
Vitamin E 0.08mg Wax gourd
Vitamin C 101.8mg 10.5mg Sun-dried tomato
Vitamin B1 0.193mg 0.034mg Sun-dried tomato
Vitamin B2 0.383mg 0.001mg Sun-dried tomato
Vitamin B3 3.63mg 0.384mg Sun-dried tomato
Vitamin B5 0.479mg 0.121mg Sun-dried tomato
Vitamin B6 0.319mg 0.032mg Sun-dried tomato
Folate 23µg 4µg Sun-dried tomato
Vitamin K 2.8µg Wax gourd
Tryptophan 0.037mg 0.002mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg 0.009mg Sun-dried tomato
Methionine 0.044mg 0.003mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg Sun-dried tomato
Saturated Fat 1.893g 0.016g Wax gourd
Monounsaturated Fat 8.663g 0.037g Sun-dried tomato
Polyunsaturated fat 2.06g 0.088g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 1.877g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 30)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.18g)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.