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

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A recap on the differences between cheese and sun-dried tomato

  • Cheese is higher in calcium, selenium, vitamin B12, phosphorus, and protein, yet sun-dried tomato is higher in vitamin C, copper, and potassium.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than cheese.
  • The amount of cholesterol in sun-dried tomato is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 more CalciumCalcium +1410.6%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +227.3%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1959.2%
Contains more IronIron +1814.3%
Contains more CopperCopper +1476.7%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +1625.9%

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.
Cheese
Cheese
7
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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +415.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +565.5%
Contains more Vitamin B3Vitamin B3 +6052.5%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +383.3%

All nutrients comparison - raw data values

Nutrient Cheese Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Saturated fat 18.867g 1.893g 77%
Calcium 710mg 47mg 66%
Copper 0.03mg 0.473mg 49%
Selenium 28.5µg 3µg 46%
Vitamin B12 1.1µg 0µg 46%
Phosphorus 455mg 139mg 45%
Potassium 76mg 1565mg 44%
Protein 22.87g 5.06g 36%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.68mg 32%
Fats 33.31g 14.08g 30%
Vitamin A 330µg 64µg 30%
Zinc 3.64mg 0.78mg 26%
Fiber 0g 5.8g 23%
Vitamin B3 0.059mg 3.63mg 22%
Manganese 0.027mg 0.466mg 19%
Vitamin B6 0.066mg 0.319mg 19%
Sodium 653mg 266mg 17%
Vitamin B1 0.029mg 0.193mg 14%
Magnesium 27mg 81mg 13%
Calories 404kcal 213kcal 10%
Carbs 3.09g 23.33g 7%
Vitamin E 0.71mg 5%
Polyunsaturated fat 1.421g 2.06g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.428mg 0.383mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin B5 0.41mg 0.479mg 1%
Folate 27µg 23µg 1%
Monounsaturated fat 9.246g 8.663g 1%
Protein per 100 calories 5.7g 2.4g N/A
Calories per 10 g protein 177kcal 421kcal N/A
Weight per 100 calories 25g 47g N/A
Unsaturated / Saturated Fat ratio 0.57 5.7 N/A
Net carbs 3.09g 17.53g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.037mg 0%
Threonine 1.044mg 0.128mg 0%
Isoleucine 1.206mg 0.121mg 0%
Leucine 1.939mg 0.185mg 0%
Lysine 1.025mg 0.186mg 0%
Methionine 0.547mg 0.044mg 0%
Phenylalanine 1.074mg 0.131mg 0%
Valine 1.404mg 0.13mg 0%
Histidine 0.547mg 0.077mg 0%
Omega-3 (EPA) 0.01g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +352%
Contains more FatsFats +136.6%
Contains more CarbsCarbs +655%
Contains more WaterWater +45.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -90%
Contains more Poly. FatPolyunsaturated fat +45%
~equal in Monounsaturated fat ~8.663g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.