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Sun-dried tomato vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Sun-dried tomato and Flour?

  • Sun-dried tomato is higher in Vitamin C, Potassium, Copper, Vitamin B6, and Magnesium, yet Flour is higher in Selenium, Vitamin B1, Folate, Iron, and Vitamin B3.
  • Sun-dried tomato's daily need coverage for Vitamin C is 113% more.
  • Sun-dried tomato has 15 times more Potassium than Flour. While Sun-dried tomato has 1565mg of Potassium, Flour has only 107mg.

We used Tomatoes, sun-dried, packed in oil, drained and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Sun-dried tomato vs Flour 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%
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +1362.6%
Contains more CopperCopper +228.5%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +28.7%
Contains more IronIron +73.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +46.4%
Contains more SeleniumSelenium +1030%

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% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Flour
7
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +625%
Contains more Vitamin B1Vitamin B1 +306.7%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more FolateFolate +695.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~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
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1336.7%
Contains more WaterWater +351.6%
Contains more OtherOther +704.3%
Contains more ProteinProtein +104.2%
Contains more CarbsCarbs +227.1%

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
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +9857.5%
Contains more Poly. FatPolyunsaturated fat +398.8%
Contains less Sat. FatSaturated Fat -91.8%

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Flour Opinion
Calories 213kcal 364kcal Flour
Protein 5.06g 10.33g Flour
Fats 14.08g 0.98g Sun-dried tomato
Vitamin C 101.8mg 0mg Sun-dried tomato
Net carbs 17.53g 73.61g Flour
Carbs 23.33g 76.31g Flour
Magnesium 81mg 22mg Sun-dried tomato
Calcium 47mg 15mg Sun-dried tomato
Potassium 1565mg 107mg Sun-dried tomato
Iron 2.68mg 4.64mg Flour
Sugar 0.27g Sun-dried tomato
Fiber 5.8g 2.7g Sun-dried tomato
Copper 0.473mg 0.144mg Sun-dried tomato
Zinc 0.78mg 0.7mg Sun-dried tomato
Phosphorus 139mg 108mg Sun-dried tomato
Sodium 266mg 2mg Flour
Vitamin A 1286IU 0IU Sun-dried tomato
Vitamin A 64µg 0µg Sun-dried tomato
Vitamin E 0.06mg Flour
Manganese 0.466mg 0.682mg Flour
Selenium 3µg 33.9µg Flour
Vitamin B1 0.193mg 0.785mg Flour
Vitamin B2 0.383mg 0.494mg Flour
Vitamin B3 3.63mg 5.904mg Flour
Vitamin B5 0.479mg 0.438mg Sun-dried tomato
Vitamin B6 0.319mg 0.044mg Sun-dried tomato
Vitamin K 0.3µg Flour
Folate 23µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 1.893g 0.155g Flour
Monounsaturated Fat 8.663g 0.087g Sun-dried tomato
Polyunsaturated fat 2.06g 0.413g Sun-dried tomato
Tryptophan 0.037mg 0.127mg Flour
Threonine 0.128mg 0.281mg Flour
Isoleucine 0.121mg 0.357mg Flour
Leucine 0.185mg 0.71mg Flour
Lysine 0.186mg 0.228mg Flour
Methionine 0.044mg 0.183mg Flour
Phenylalanine 0.131mg 0.52mg Flour
Valine 0.13mg 0.415mg Flour
Histidine 0.077mg 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Flour
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
57%
Sun-dried tomato
46%
Flour
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
59%
Flour

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 264mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.738g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.