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

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

  • Sun-dried tomato is higher in vitamin C, copper, and potassium, yet cheese is higher in calcium, selenium, vitamin B12, phosphorus, and protein.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than cheese.
  • Sun-dried tomato contains 21 times more potassium than cheese. While sun-dried tomato contains 1565mg of potassium, cheese contains only 76mg.
  • The amount of saturated fat in sun-dried tomato is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Sun-dried tomato vs Cheese 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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%
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%
Contains more CalciumCalcium +1410.6%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +227.3%
Contains more SeleniumSelenium +850%

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 339% 0% 21% 0% 48% 88% 68% 29% 74% 0% 0% 17%
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%
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%
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%

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Cheese DV% diff.
Vitamin C 101.8mg 0mg 113%
Saturated fat 1.893g 18.867g 77%
Calcium 47mg 710mg 66%
Copper 0.473mg 0.03mg 49%
Selenium 3µg 28.5µg 46%
Vitamin B12 0µg 1.1µg 46%
Phosphorus 139mg 455mg 45%
Potassium 1565mg 76mg 44%
Protein 5.06g 22.87g 36%
Cholesterol 0mg 99mg 33%
Iron 2.68mg 0.14mg 32%
Fats 14.08g 33.31g 30%
Vitamin A 64µg 330µg 30%
Zinc 0.78mg 3.64mg 26%
Fiber 5.8g 0g 23%
Vitamin B3 3.63mg 0.059mg 22%
Manganese 0.466mg 0.027mg 19%
Vitamin B6 0.319mg 0.066mg 19%
Sodium 266mg 653mg 17%
Vitamin B1 0.193mg 0.029mg 14%
Magnesium 81mg 27mg 13%
Calories 213kcal 404kcal 10%
Carbs 23.33g 3.09g 7%
Vitamin E 0.71mg 5%
Polyunsaturated fat 2.06g 1.421g 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B2 0.383mg 0.428mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin B5 0.479mg 0.41mg 1%
Folate 23µg 27µg 1%
Monounsaturated fat 8.663g 9.246g 1%
Protein per 100 calories 2.4g 5.7g N/A
Calories per 10 g protein 421kcal 177kcal N/A
Weight per 100 calories 47g 25g N/A
Unsaturated / Saturated Fat ratio 5.7 0.57 N/A
Net carbs 17.53g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.037mg 0.547mg 0%
Threonine 0.128mg 1.044mg 0%
Isoleucine 0.121mg 1.206mg 0%
Leucine 0.185mg 1.939mg 0%
Lysine 0.186mg 1.025mg 0%
Methionine 0.044mg 0.547mg 0%
Phenylalanine 0.131mg 1.074mg 0%
Valine 0.13mg 1.404mg 0%
Histidine 0.077mg 0.547mg 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
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
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
Contains more CarbsCarbs +655%
Contains more WaterWater +45.4%
Contains more ProteinProtein +352%
Contains more FatsFats +136.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
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
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +45%
~equal in Monounsaturated fat ~9.246g

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.