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  6. Pacific saury raw vs. Sun-dried tomato

Pacific saury raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are pacific saury raw and sun-dried tomato different?

  • Pacific saury raw is richer in vitamin B12, selenium, and vitamin D, while sun-dried tomato is higher in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, and fiber.
  • Sun-dried tomato covers your daily need for vitamin C, 109% more than pacific saury raw.
  • Sun-dried tomato has a higher glycemic index (30) than pacific saury raw (0).

Fish, pike, northern, raw and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Pacific saury raw vs Sun-dried tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +21.3%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +161.3%
Contains more PotassiumPotassium +504.2%
Contains more IronIron +387.3%
Contains more CopperCopper +827.5%
Contains more ZincZinc +16.4%
Contains more ManganeseManganese +94.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2578.9%
Contains more Vitamin AVitamin A +204.8%
Contains more Vitamin B1Vitamin B1 +232.8%
Contains more Vitamin B2Vitamin B2 +507.9%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin B6Vitamin B6 +172.6%
Contains more FolateFolate +53.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sun-dried tomato DV% diff.
Vitamin C 3.8mg 101.8mg 109%
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.473mg 47%
Potassium 259mg 1565mg 38%
Protein 19.26g 5.06g 28%
Iron 0.55mg 2.68mg 27%
Vitamin B2 0.063mg 0.383mg 25%
Fiber 0g 5.8g 23%
Monounsaturated fat 0.157g 8.663g 21%
Fats 0.69g 14.08g 21%
Selenium 12.6µg 3µg 17%
Vitamin B6 0.117mg 0.319mg 16%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Magnesium 31mg 81mg 12%
Vitamin D 99IU 0IU 12%
Phosphorus 220mg 139mg 12%
Choline 65mg 12%
Polyunsaturated fat 0.202g 2.06g 12%
Vitamin B1 0.058mg 0.193mg 11%
Sodium 39mg 266mg 10%
Manganese 0.24mg 0.466mg 10%
Saturated fat 0.118g 1.893g 8%
Carbs 0g 23.33g 8%
Vitamin B3 2.3mg 3.63mg 8%
Calories 88kcal 213kcal 6%
Vitamin B5 0.75mg 0.479mg 5%
Vitamin A 21µg 64µg 5%
Folate 15µg 23µg 2%
Vitamin E 0.2mg 1%
Zinc 0.67mg 0.78mg 1%
Calcium 57mg 47mg 1%
Net carbs 0g 17.53g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.037mg 0%
Threonine 0.844mg 0.128mg 0%
Isoleucine 0.887mg 0.121mg 0%
Leucine 1.565mg 0.185mg 0%
Lysine 1.768mg 0.186mg 0%
Methionine 0.57mg 0.044mg 0%
Phenylalanine 0.752mg 0.131mg 0%
Valine 0.992mg 0.13mg 0%
Histidine 0.567mg 0.077mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +280.6%
Contains more WaterWater +46.6%
Contains more FatsFats +1940.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +227.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -93.8%
Contains more Mono. FatMonounsaturated fat +5417.8%
Contains more Poly. FatPolyunsaturated fat +919.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.