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  6. Sun-dried tomato vs. Flour

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

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What are the differences between sun-dried tomato and flour?

  • Sun-dried tomato is higher in vitamin C, potassium, copper, vitamin B6, and fats, yet flour is higher in selenium, vitamin B1, folate, iron, and carbs.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% more.
  • Sun-dried tomato has 15 times more potassium than flour. While sun-dried tomato has 1565mg of potassium, flour has only 107mg.
  • The glycemic index of sun-dried tomato is lower.

We used Tomatoes, sun-dried, packed in oil, drained and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Sun-dried tomato vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +1362.6%
Contains more CopperCopper +228.5%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +28.7%
Contains more IronIron +73.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +46.4%
Contains more SeleniumSelenium +1030%

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%
Flour
Flour
6
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% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +625%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +306.7%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +695.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Flour DV% diff.
Vitamin C 101.8mg 0mg 113%
Selenium 3µg 33.9µg 56%
Vitamin B1 0.193mg 0.785mg 49%
Potassium 1565mg 107mg 43%
Folate 23µg 183µg 40%
Copper 0.473mg 0.144mg 37%
Iron 2.68mg 4.64mg 25%
Vitamin B6 0.319mg 0.044mg 21%
Monounsaturated fat 8.663g 0.087g 21%
Fats 14.08g 0.98g 20%
Carbs 23.33g 76.31g 18%
Magnesium 81mg 22mg 14%
Vitamin B3 3.63mg 5.904mg 14%
Fiber 5.8g 2.7g 12%
Protein 5.06g 10.33g 11%
Sodium 266mg 2mg 11%
Polyunsaturated fat 2.06g 0.413g 11%
Manganese 0.466mg 0.682mg 9%
Vitamin B2 0.383mg 0.494mg 9%
Calories 213kcal 364kcal 8%
Saturated fat 1.893g 0.155g 8%
Vitamin A 64µg 0µg 7%
Phosphorus 139mg 108mg 4%
Calcium 47mg 15mg 3%
Choline 10.4mg 2%
Zinc 0.78mg 0.7mg 1%
Vitamin B5 0.479mg 0.438mg 1%
Protein per 100 calories 2.4g 2.8g N/A
Calories per 10 g protein 421kcal 352kcal N/A
Weight per 100 calories 47g 27g N/A
Unsaturated / Saturated Fat ratio 5.7 3.2 N/A
Net carbs 17.53g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.037mg 0.127mg 0%
Threonine 0.128mg 0.281mg 0%
Isoleucine 0.121mg 0.357mg 0%
Leucine 0.185mg 0.71mg 0%
Lysine 0.186mg 0.228mg 0%
Methionine 0.044mg 0.183mg 0%
Phenylalanine 0.131mg 0.52mg 0%
Valine 0.13mg 0.415mg 0%
Histidine 0.077mg 0.23mg 0%

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1336.7%
Contains more WaterWater +351.6%
Contains more ProteinProtein +104.2%
Contains more CarbsCarbs +227.1%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +9857.5%
Contains more Poly. FatPolyunsaturated fat +398.8%
Contains less Sat. FatSaturated fat -91.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.