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  6. Flour vs. Sun-dried tomato

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

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

  • Flour is higher in Selenium, Vitamin B1, Folate, Iron, and Vitamin B3, yet Sun-dried tomato is higher in Vitamin C, Potassium, Copper, Vitamin B6, and Magnesium.
  • Sun-dried tomato's daily need coverage for Vitamin C is 113% more.
  • Flour has 11 times more Selenium than Sun-dried tomato. While Flour has 33.9µg of Selenium, Sun-dried tomato has only 3µg.

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

Infographic

Flour vs Sun-dried tomato 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.
Flour
Flour
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Iron +73.1%
Contains less Sodium -99.2%
Contains more Manganese +46.4%
Contains more Selenium +1030%
Contains more Calcium +213.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +28.7%
Contains more Potassium +1362.6%
Contains more Zinc +11.4%
Contains more Copper +228.5%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Iron +73.1%
Contains less Sodium -99.2%
Contains more Manganese +46.4%
Contains more Selenium +1030%
Contains more Calcium +213.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +28.7%
Contains more Potassium +1362.6%
Contains more Zinc +11.4%
Contains more Copper +228.5%

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.
Flour
Flour
6
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +62.6%
Contains more Folate +695.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +625%
Equal in Vitamin B5 - 0.479
Flour
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% 0% 197% 114% 111% 27% 11% 138% 0% 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%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +62.6%
Contains more Folate +695.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +625%
Equal in Vitamin B5 - 0.479

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Protein +104.2%
Contains more Carbs +227.1%
Contains more Fats +1336.7%
Contains more Water +351.6%
Contains more Other +704.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more Protein +104.2%
Contains more Carbs +227.1%
Contains more Fats +1336.7%
Contains more Water +351.6%
Contains more Other +704.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +9857.5%
Contains more Polyunsaturated fat +398.8%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +9857.5%
Contains more Polyunsaturated fat +398.8%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Sun-dried tomato
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
50%
Flour
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
59%
Flour
66%
Sun-dried tomato

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.