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  6. Sun-dried tomato vs. Winter squash

Sun-dried tomato vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Sun-dried tomato and Winter squash

  • Sun-dried tomato has more Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Phosphorus, Magnesium, and Vitamin B1, however, Winter squash is richer in Vitamin A RAE.
  • Sun-dried tomato covers your daily Vitamin C needs 102% more than Winter squash.
  • Winter squash has 12 times less Vitamin B1 than Sun-dried tomato. Sun-dried tomato has 0.193mg of Vitamin B1, while Winter squash has 0.016mg.

Specific food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Sun-dried tomato vs Winter squash 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
Winter squash
Winter squash
Contains more Calcium +113.6%
Contains more Iron +509.1%
Contains more Magnesium +523.1%
Contains more Phosphorus +631.6%
Contains more Potassium +549.4%
Contains more Zinc +254.5%
Contains more Copper +476.8%
Contains more Manganese +149.2%
Contains more Selenium +650%
Contains less Sodium -99.6%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +113.6%
Contains more Iron +509.1%
Contains more Magnesium +523.1%
Contains more Phosphorus +631.6%
Contains more Potassium +549.4%
Contains more Zinc +254.5%
Contains more Copper +476.8%
Contains more Manganese +149.2%
Contains more Selenium +650%
Contains less Sodium -99.6%

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
7
:
3
Winter squash
Winter squash
Contains more Vitamin C +960.4%
Contains more Vitamin B1 +1106.3%
Contains more Vitamin B2 +471.6%
Contains more Vitamin B3 +633.3%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +98.1%
Contains more Folate +15%
Contains more Vitamin A +306.1%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +960.4%
Contains more Vitamin B1 +1106.3%
Contains more Vitamin B2 +471.6%
Contains more Vitamin B3 +633.3%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +98.1%
Contains more Folate +15%
Contains more Vitamin A +306.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
4
:
1
Winter squash
Winter squash
Contains more Protein +468.5%
Contains more Fats +3922.9%
Contains more Carbs +163.6%
Contains more Other +428.6%
Contains more Water +65.7%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +468.5%
Contains more Fats +3922.9%
Contains more Carbs +163.6%
Contains more Other +428.6%
Contains more Water +65.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sun-dried tomato
Sun-dried tomato
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +33219.2%
Contains more Polyunsaturated fat +1301.4%
Contains less Saturated Fat -96.2%
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +33219.2%
Contains more Polyunsaturated fat +1301.4%
Contains less Saturated Fat -96.2%

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 Winter squash
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 Winter squash Opinion
Net carbs 17.53g 6.05g Sun-dried tomato
Protein 5.06g 0.89g Sun-dried tomato
Fats 14.08g 0.35g Sun-dried tomato
Carbs 23.33g 8.85g Sun-dried tomato
Calories 213kcal 37kcal Sun-dried tomato
Sugar 3.3g Sun-dried tomato
Fiber 5.8g 2.8g Sun-dried tomato
Calcium 47mg 22mg Sun-dried tomato
Iron 2.68mg 0.44mg Sun-dried tomato
Magnesium 81mg 13mg Sun-dried tomato
Phosphorus 139mg 19mg Sun-dried tomato
Potassium 1565mg 241mg Sun-dried tomato
Sodium 266mg 1mg Winter squash
Zinc 0.78mg 0.22mg Sun-dried tomato
Copper 0.473mg 0.082mg Sun-dried tomato
Manganese 0.466mg 0.187mg Sun-dried tomato
Selenium 3µg 0.4µg Sun-dried tomato
Vitamin A 1286IU 5223IU Winter squash
Vitamin A RAE 64µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 101.8mg 9.6mg Sun-dried tomato
Vitamin B1 0.193mg 0.016mg Sun-dried tomato
Vitamin B2 0.383mg 0.067mg Sun-dried tomato
Vitamin B3 3.63mg 0.495mg Sun-dried tomato
Vitamin B5 0.479mg 0.234mg Sun-dried tomato
Vitamin B6 0.319mg 0.161mg Sun-dried tomato
Folate 23µg 20µg Sun-dried tomato
Vitamin K 4.4µg Winter squash
Tryptophan 0.037mg 0.013mg Sun-dried tomato
Threonine 0.128mg 0.027mg Sun-dried tomato
Isoleucine 0.121mg 0.035mg Sun-dried tomato
Leucine 0.185mg 0.05mg Sun-dried tomato
Lysine 0.186mg 0.033mg Sun-dried tomato
Methionine 0.044mg 0.011mg Sun-dried tomato
Phenylalanine 0.131mg 0.035mg Sun-dried tomato
Valine 0.13mg 0.038mg Sun-dried tomato
Histidine 0.077mg 0.017mg Sun-dried tomato
Saturated Fat 1.893g 0.072g Winter squash
Monounsaturated Fat 8.663g 0.026g Sun-dried tomato
Polyunsaturated fat 2.06g 0.147g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 1.821g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 17)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 3.3g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.