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Sun-dried tomato vs Zucchini - In-Depth Nutrition Comparison

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Summary of differences between Sun-dried tomato and Zucchini

  • Zucchini has less Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Fiber, Magnesium, Phosphorus, and Manganese than Sun-dried tomato.
  • Sun-dried tomato covers your daily need of Vitamin C 93% more than Zucchini.
  • Sun-dried tomato has 9 times more Copper than Zucchini. While Sun-dried tomato has 0.473mg of Copper, Zucchini has only 0.053mg.

These are the specific foods used in this comparison Tomatoes, sun-dried, packed in oil, drained and Squash, summer, zucchini, includes skin, raw.

Infographic

Sun-dried tomato vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +193.8%
Contains more Iron +624.3%
Contains more Magnesium +350%
Contains more Phosphorus +265.8%
Contains more Potassium +499.6%
Contains more Zinc +143.8%
Contains more Copper +792.5%
Contains less Sodium -97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +193.8%
Contains more Iron +624.3%
Contains more Magnesium +350%
Contains more Phosphorus +265.8%
Contains more Potassium +499.6%
Contains more Zinc +143.8%
Contains more Copper +792.5%
Contains less Sodium -97%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +543%
Contains more Vitamin C +468.7%
Contains more Vitamin B1 +328.9%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +704.9%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +95.7%
Equal in Folate - 24
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +543%
Contains more Vitamin C +468.7%
Contains more Vitamin B1 +328.9%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +704.9%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +95.7%
Equal in Folate - 24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Zucchini
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 Zucchini Opinion
Net carbs 17.53g 2.11g Sun-dried tomato
Protein 5.06g 1.21g Sun-dried tomato
Fats 14.08g 0.32g Sun-dried tomato
Carbs 23.33g 3.11g Sun-dried tomato
Calories 213kcal 17kcal Sun-dried tomato
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar g 2.5g Sun-dried tomato
Fiber 5.8g 1g Sun-dried tomato
Calcium 47mg 16mg Sun-dried tomato
Iron 2.68mg 0.37mg Sun-dried tomato
Magnesium 81mg 18mg Sun-dried tomato
Phosphorus 139mg 38mg Sun-dried tomato
Potassium 1565mg 261mg Sun-dried tomato
Sodium 266mg 8mg Zucchini
Zinc 0.78mg 0.32mg Sun-dried tomato
Copper 0.473mg 0.053mg Sun-dried tomato
Vitamin A 1286IU 200IU Sun-dried tomato
Vitamin E mg 0.12mg Zucchini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 17.9mg Sun-dried tomato
Vitamin B1 0.193mg 0.045mg Sun-dried tomato
Vitamin B2 0.383mg 0.094mg Sun-dried tomato
Vitamin B3 3.63mg 0.451mg Sun-dried tomato
Vitamin B5 0.479mg 0.204mg Sun-dried tomato
Vitamin B6 0.319mg 0.163mg Sun-dried tomato
Folate 23µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Zucchini
Tryptophan 0.037mg 0.01mg Sun-dried tomato
Threonine 0.128mg 0.029mg Sun-dried tomato
Isoleucine 0.121mg 0.044mg Sun-dried tomato
Leucine 0.185mg 0.071mg Sun-dried tomato
Lysine 0.186mg 0.067mg Sun-dried tomato
Methionine 0.044mg 0.018mg Sun-dried tomato
Phenylalanine 0.131mg 0.043mg Sun-dried tomato
Valine 0.13mg 0.054mg Sun-dried tomato
Histidine 0.077mg 0.026mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.084g Zucchini
Monounsaturated Fat 8.663g 0.011g Sun-dried tomato
Polyunsaturated fat 2.06g 0.091g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Sun-dried tomato
16
Zucchini
Mineral Summary Score
73
Sun-dried tomato
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Sun-dried tomato
7%
Zucchini
Carbohydrates
23%
Sun-dried tomato
3%
Zucchini
Fats
65%
Sun-dried tomato
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 258mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 1.809g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.5g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.