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  6. Sun-dried tomato vs. Wild rice raw

Sun-dried tomato vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between sun-dried tomato and wild rice raw

  • Sun-dried tomato is richer in vitamin C, potassium, and vitamin A, yet wild rice raw is richer in zinc, phosphorus, manganese, magnesium, vitamin B3, folate, and vitamin B5.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato contains 68 times more vitamin A than wild rice raw. Sun-dried tomato contains 1286IU of vitamin A, while wild rice raw contains 19IU.
  • Sun-dried tomato has a lower glycemic index than wild rice raw.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Wild rice, raw.

Infographic

Sun-dried tomato vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +123.8%
Contains more PotassiumPotassium +266.5%
Contains more IronIron +36.7%
Contains more MagnesiumMagnesium +118.5%
Contains more CopperCopper +10.8%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +211.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +185.2%
~equal in Selenium ~2.8µg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B1Vitamin B1 +67.8%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more FolateFolate +313%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Wild rice raw DV% diff.
Vitamin C 101.8mg 0mg 113%
Zinc 0.78mg 5.96mg 47%
Phosphorus 139mg 433mg 42%
Manganese 0.466mg 1.329mg 38%
Potassium 1565mg 427mg 33%
Magnesium 81mg 177mg 23%
Monounsaturated fat 8.663g 0.159g 21%
Fats 14.08g 1.08g 20%
Protein 5.06g 14.73g 19%
Vitamin B3 3.63mg 6.733mg 19%
Folate 23µg 95µg 18%
Carbs 23.33g 74.9g 17%
Vitamin B5 0.479mg 1.074mg 12%
Sodium 266mg 7mg 11%
Vitamin B2 0.383mg 0.262mg 9%
Iron 2.68mg 1.96mg 9%
Polyunsaturated fat 2.06g 0.676g 9%
Saturated fat 1.893g 0.156g 8%
Calories 213kcal 357kcal 7%
Vitamin B1 0.193mg 0.115mg 7%
Vitamin A 64µg 1µg 7%
Copper 0.473mg 0.524mg 6%
Vitamin B6 0.319mg 0.391mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Calcium 47mg 21mg 3%
Vitamin K 1.9µg 2%
Fiber 5.8g 6.2g 2%
Net carbs 17.53g 68.7g N/A
Sugar 2.5g N/A
Selenium 3µg 2.8µg 0%
Tryptophan 0.037mg 0.179mg 0%
Threonine 0.128mg 0.469mg 0%
Isoleucine 0.121mg 0.618mg 0%
Leucine 0.185mg 1.018mg 0%
Lysine 0.186mg 0.629mg 0%
Methionine 0.044mg 0.438mg 0%
Phenylalanine 0.131mg 0.721mg 0%
Valine 0.13mg 0.858mg 0%
Histidine 0.077mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +1203.7%
Contains more WaterWater +593.7%
Contains more OtherOther +141.8%
Contains more ProteinProtein +191.1%
Contains more CarbsCarbs +221%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5348.4%
Contains more Poly. FatPolyunsaturated fat +204.7%
Contains less Sat. FatSaturated fat -91.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.