Pumpkin vs. Sun-dried tomato — In-Depth Nutrition Comparison
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How are pumpkins and sun-dried tomato different?
- Pumpkins are higher in vitamin A; however, sun-dried tomato is richer in vitamin C, copper, potassium, iron, vitamin B2, fats, vitamin B6, vitamin B3, and fiber.
- Daily need coverage for vitamin C for sun-dried tomato is 108% higher.
- Pumpkins contain 5 times more vitamin A than sun-dried tomato. While pumpkins contain 288µg of vitamin A, sun-dried tomato contains only 64µg.
- Sun-dried tomato has a lower glycemic index (30) than pumpkins (52).
Pumpkin, cooked, boiled, drained, without salt and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.
Infographic
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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.
| Contains less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +800% |
| Contains more CalciumCalcium | +213.3% |
| Contains more PotassiumPotassium | +580.4% |
| Contains more IronIron | +370.2% |
| Contains more CopperCopper | +419.8% |
| Contains more ZincZinc | +239.1% |
| Contains more PhosphorusPhosphorus | +363.3% |
| Contains more ManganeseManganese | +423.6% |
| Contains more SeleniumSelenium | +1400% |
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.
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +2066% |
| Contains more Vitamin B1Vitamin B1 | +522.6% |
| Contains more Vitamin B2Vitamin B2 | +391% |
| Contains more Vitamin B3Vitamin B3 | +778.9% |
| Contains more Vitamin B5Vitamin B5 | +138.3% |
| Contains more Vitamin B6Vitamin B6 | +625% |
| Contains more FolateFolate | +155.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 4.7mg | 101.8mg | 108% |
| Copper | 0.091mg | 0.473mg | 42% |
| Potassium | 230mg | 1565mg | 39% |
| Iron | 0.57mg | 2.68mg | 26% |
| Vitamin A | 288µg | 64µg | 25% |
| Vitamin B2 | 0.078mg | 0.383mg | 23% |
| Fats | 0.07g | 14.08g | 22% |
| Monounsaturated fat | 0.009g | 8.663g | 22% |
| Vitamin B6 | 0.044mg | 0.319mg | 21% |
| Vitamin B3 | 0.413mg | 3.63mg | 20% |
| Fiber | 1.1g | 5.8g | 19% |
| Magnesium | 9mg | 81mg | 17% |
| Phosphorus | 30mg | 139mg | 16% |
| Manganese | 0.089mg | 0.466mg | 16% |
| Vitamin B1 | 0.031mg | 0.193mg | 14% |
| Polyunsaturated fat | 0.004g | 2.06g | 14% |
| Sodium | 1mg | 266mg | 12% |
| Calories | 20kcal | 213kcal | 10% |
| Protein | 0.72g | 5.06g | 9% |
| Saturated fat | 0.037g | 1.893g | 8% |
| Carbs | 4.9g | 23.33g | 6% |
| Vitamin B5 | 0.201mg | 0.479mg | 6% |
| Zinc | 0.23mg | 0.78mg | 5% |
| Vitamin E | 0.8mg | 5% | |
| Selenium | 0.2µg | 3µg | 5% |
| Folate | 9µg | 23µg | 4% |
| Calcium | 15mg | 47mg | 3% |
| Vitamin K | 0.8µg | 1% | |
| Choline | 6.2mg | 1% | |
| Protein per 100 calories | 3.6g | 2.4g | N/A |
| Calories per 10 g protein | 278kcal | 421kcal | N/A |
| Weight per 100 calories | 500g | 47g | N/A |
| Unsaturated / Saturated Fat ratio | 0.35 | 5.7 | N/A |
| Net carbs | 3.8g | 17.53g | N/A |
| Sugar | 2.08g | N/A | |
| Tryptophan | 0.009mg | 0.037mg | 0% |
| Threonine | 0.021mg | 0.128mg | 0% |
| Isoleucine | 0.023mg | 0.121mg | 0% |
| Leucine | 0.034mg | 0.185mg | 0% |
| Lysine | 0.039mg | 0.186mg | 0% |
| Methionine | 0.008mg | 0.044mg | 0% |
| Phenylalanine | 0.023mg | 0.131mg | 0% |
| Valine | 0.025mg | 0.13mg | 0% |
| Histidine | 0.011mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
| Contains more WaterWater | +74% |
| Contains more ProteinProtein | +602.8% |
| Contains more FatsFats | +20014.3% |
| Contains more CarbsCarbs | +376.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
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% |
| Contains more Mono. FatMonounsaturated fat | +96155.6% |
| Contains more Poly. FatPolyunsaturated fat | +51400% |
