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  6. Beetroot vs. Sun-dried tomato

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

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What are the main differences between beetroot and sun-dried tomato?

  • Beetroot is richer in folate, yet sun-dried tomato is richer in vitamin C, copper, potassium, vitamin B2, iron, fats, vitamin B3, vitamin B6, and phosphorus.
  • Sun-dried tomato's daily need coverage for vitamin C is 108% higher.
  • Beetroot has 5 times more folate than sun-dried tomato. Beetroot has 109µg of folate, while sun-dried tomato has 23µg.
  • Sun-dried tomato has a lower glycemic index than beetroot.

We used Beets, raw and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Beetroot vs Sun-dried tomato infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 -70.7%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +193.8%
Contains more PotassiumPotassium +381.5%
Contains more IronIron +235%
Contains more CopperCopper +530.7%
Contains more ZincZinc +122.9%
Contains more PhosphorusPhosphorus +247.5%
Contains more ManganeseManganese +41.6%
Contains more SeleniumSelenium +328.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 339% 0% 21% 0% 48% 88% 68% 29% 74% 0% 0% 17%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +373.9%
Contains more Vitamin CVitamin C +1977.6%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +522.6%
Contains more Vitamin B2Vitamin B2 +857.5%
Contains more Vitamin B3Vitamin B3 +986.8%
Contains more Vitamin B5Vitamin B5 +209%
Contains more Vitamin B6Vitamin B6 +376.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Sun-dried tomato DV% diff.
Vitamin C 4.9mg 101.8mg 108%
Copper 0.075mg 0.473mg 44%
Potassium 325mg 1565mg 36%
Vitamin B2 0.04mg 0.383mg 26%
Iron 0.8mg 2.68mg 24%
Folate 109µg 23µg 22%
Monounsaturated fat 0.032g 8.663g 22%
Fats 0.17g 14.08g 21%
Vitamin B3 0.334mg 3.63mg 21%
Vitamin B6 0.067mg 0.319mg 19%
Magnesium 23mg 81mg 14%
Phosphorus 40mg 139mg 14%
Vitamin B1 0.031mg 0.193mg 14%
Polyunsaturated fat 0.06g 2.06g 13%
Fiber 2.8g 5.8g 12%
Calories 43kcal 213kcal 9%
Sodium 78mg 266mg 8%
Saturated fat 0.027g 1.893g 8%
Protein 1.61g 5.06g 7%
Vitamin A 2µg 64µg 7%
Manganese 0.329mg 0.466mg 6%
Vitamin B5 0.155mg 0.479mg 6%
Carbs 9.56g 23.33g 5%
Zinc 0.35mg 0.78mg 4%
Selenium 0.7µg 3µg 4%
Calcium 16mg 47mg 3%
Choline 6mg 1%
Protein per 100 calories 3.7g 2.4g N/A
Calories per 10 g protein 267kcal 421kcal N/A
Weight per 100 calories 233g 47g N/A
Unsaturated / Saturated Fat ratio 3.4 5.7 N/A
Net carbs 6.76g 17.53g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.037mg 0%
Threonine 0.047mg 0.128mg 0%
Isoleucine 0.048mg 0.121mg 0%
Leucine 0.068mg 0.185mg 0%
Lysine 0.058mg 0.186mg 0%
Methionine 0.018mg 0.044mg 0%
Phenylalanine 0.046mg 0.131mg 0%
Valine 0.056mg 0.13mg 0%
Histidine 0.021mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +62.7%
Contains more ProteinProtein +214.3%
Contains more FatsFats +8182.4%
Contains more CarbsCarbs +144%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -98.6%
Contains more Mono. FatMonounsaturated fat +26971.9%
Contains more Poly. FatPolyunsaturated fat +3333.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.