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

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Significant differences between winter squash and sun-dried tomato

  • Winter squash has more vitamin A; however, sun-dried tomato is richer in vitamin C, copper, potassium, iron, vitamin B2, vitamin B3, phosphorus, magnesium, and vitamin B1.
  • Sun-dried tomato covers your daily vitamin C needs 102% more than winter squash.
  • Sun-dried tomato has 4 times less vitamin A than winter squash. Winter squash has 261µg of vitamin A, while sun-dried tomato has 64µg.
  • Sun-dried tomato has a higher glycemic index. The glycemic index of sun-dried tomato is 30, while the glycemic index of winter squash is 13.

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

Infographic

Winter squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +113.6%
Contains more PotassiumPotassium +549.4%
Contains more IronIron +509.1%
Contains more CopperCopper +476.8%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +631.6%
Contains more ManganeseManganese +149.2%
Contains more SeleniumSelenium +650%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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%
Contains more Vitamin AVitamin A +307.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +960.4%
Contains more Vitamin B1Vitamin B1 +1106.3%
Contains more Vitamin B2Vitamin B2 +471.6%
Contains more Vitamin B3Vitamin B3 +633.3%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more FolateFolate +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
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 WaterWater +65.7%
Contains more ProteinProtein +468.5%
Contains more FatsFats +3922.9%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +428.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +33219.2%
Contains more Poly. FatPolyunsaturated fat +1301.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Sun-dried tomato
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Sun-dried tomato DV% diff.
Vitamin C 9.6mg 101.8mg 102%
Copper 0.082mg 0.473mg 43%
Potassium 241mg 1565mg 39%
Iron 0.44mg 2.68mg 28%
Vitamin B2 0.067mg 0.383mg 24%
Vitamin A 261µg 64µg 22%
Monounsaturated fat 0.026g 8.663g 22%
Fats 0.35g 14.08g 21%
Vitamin B3 0.495mg 3.63mg 20%
Phosphorus 19mg 139mg 17%
Magnesium 13mg 81mg 16%
Vitamin B1 0.016mg 0.193mg 15%
Polyunsaturated fat 0.147g 2.06g 13%
Vitamin B6 0.161mg 0.319mg 12%
Manganese 0.187mg 0.466mg 12%
Fiber 2.8g 5.8g 12%
Sodium 1mg 266mg 12%
Calories 37kcal 213kcal 9%
Saturated fat 0.072g 1.893g 8%
Protein 0.89g 5.06g 8%
Carbs 8.85g 23.33g 5%
Zinc 0.22mg 0.78mg 5%
Selenium 0.4µg 3µg 5%
Vitamin B5 0.234mg 0.479mg 5%
Vitamin K 4.4µg 4%
Calcium 22mg 47mg 3%
Choline 10.6mg 2%
Vitamin E 0.12mg 1%
Folate 20µg 23µg 1%
Net carbs 6.05g 17.53g N/A
Sugar 3.3g N/A
Tryptophan 0.013mg 0.037mg 0%
Threonine 0.027mg 0.128mg 0%
Isoleucine 0.035mg 0.121mg 0%
Leucine 0.05mg 0.185mg 0%
Lysine 0.033mg 0.186mg 0%
Methionine 0.011mg 0.044mg 0%
Phenylalanine 0.035mg 0.131mg 0%
Valine 0.038mg 0.13mg 0%
Histidine 0.017mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Winter squash
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
12%
Winter squash
66%
Sun-dried tomato

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 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.