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  6. Wild rice raw vs. Sun-dried tomato

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

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The main differences between Wild rice raw and Sun-dried tomato

  • Wild rice raw is richer in Zinc, Phosphorus, Manganese, Magnesium, Vitamin B3, Folate, and Vitamin B5, yet Sun-dried tomato is richer in Vitamin C, and Potassium.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 113% higher.
  • Wild rice raw contains 8 times more Zinc than Sun-dried tomato. Wild rice raw contains 5.96mg of Zinc, while Sun-dried tomato contains 0.78mg.
  • Wild rice raw contains less Sodium.

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

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
6
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Magnesium +118.5%
Contains more Phosphorus +211.5%
Contains less Sodium -97.4%
Contains more Zinc +664.1%
Contains more Copper +10.8%
Contains more Manganese +185.2%
Contains more Calcium +123.8%
Contains more Iron +36.7%
Contains more Potassium +266.5%
Equal in Copper - 0.473
Equal in Selenium - 3
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
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 Magnesium +118.5%
Contains more Phosphorus +211.5%
Contains less Sodium -97.4%
Contains more Zinc +664.1%
Contains more Copper +10.8%
Contains more Manganese +185.2%
Contains more Calcium +123.8%
Contains more Iron +36.7%
Contains more Potassium +266.5%
Equal in Copper - 0.473
Equal in Selenium - 3

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.
Wild rice raw
Wild rice raw
6
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +22.6%
Contains more Folate +313%
Contains more Vitamin A +6668.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.8%
Contains more Vitamin B2 +46.2%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 B3 +85.5%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +22.6%
Contains more Folate +313%
Contains more Vitamin A +6668.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.8%
Contains more Vitamin B2 +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Protein +191.1%
Contains more Carbs +221%
Contains more Fats +1203.7%
Contains more Water +593.7%
Contains more Other +141.8%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +191.1%
Contains more Carbs +221%
Contains more Fats +1203.7%
Contains more Water +593.7%
Contains more Other +141.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +5348.4%
Contains more Polyunsaturated fat +204.7%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 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 +5348.4%
Contains more Polyunsaturated fat +204.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Sun-dried tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Sun-dried tomato Opinion
Net carbs 68.7g 17.53g Wild rice raw
Protein 14.73g 5.06g Wild rice raw
Fats 1.08g 14.08g Sun-dried tomato
Carbs 74.9g 23.33g Wild rice raw
Calories 357kcal 213kcal Wild rice raw
Sugar 2.5g Sun-dried tomato
Fiber 6.2g 5.8g Wild rice raw
Calcium 21mg 47mg Sun-dried tomato
Iron 1.96mg 2.68mg Sun-dried tomato
Magnesium 177mg 81mg Wild rice raw
Phosphorus 433mg 139mg Wild rice raw
Potassium 427mg 1565mg Sun-dried tomato
Sodium 7mg 266mg Wild rice raw
Zinc 5.96mg 0.78mg Wild rice raw
Copper 0.524mg 0.473mg Wild rice raw
Manganese 1.329mg 0.466mg Wild rice raw
Selenium 2.8µg 3µg Sun-dried tomato
Vitamin A 19IU 1286IU Sun-dried tomato
Vitamin A RAE 1µg 64µg Sun-dried tomato
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.115mg 0.193mg Sun-dried tomato
Vitamin B2 0.262mg 0.383mg Sun-dried tomato
Vitamin B3 6.733mg 3.63mg Wild rice raw
Vitamin B5 1.074mg 0.479mg Wild rice raw
Vitamin B6 0.391mg 0.319mg Wild rice raw
Folate 95µg 23µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.037mg Wild rice raw
Threonine 0.469mg 0.128mg Wild rice raw
Isoleucine 0.618mg 0.121mg Wild rice raw
Leucine 1.018mg 0.185mg Wild rice raw
Lysine 0.629mg 0.186mg Wild rice raw
Methionine 0.438mg 0.044mg Wild rice raw
Phenylalanine 0.721mg 0.131mg Wild rice raw
Valine 0.858mg 0.13mg Wild rice raw
Histidine 0.384mg 0.077mg Wild rice raw
Saturated Fat 0.156g 1.893g Wild rice raw
Monounsaturated Fat 0.159g 8.663g Sun-dried tomato
Polyunsaturated fat 0.676g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
96%
Wild rice raw
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.737g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.