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  6. Pacific saury raw vs. Tomato paste

Pacific saury raw vs. Tomato paste — In-Depth Nutrition Comparison

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How are pacific saury raw and tomato paste different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D, while tomato paste is higher in copper, iron, vitamin A, vitamin E, potassium, vitamin C, and fiber.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than tomato paste.
  • Tomato paste has a higher glycemic index (45) than pacific saury raw (0).

Fish, pike, northern, raw and Tomato products, canned, paste, without salt added types were used in this article.

Infographic

Pacific saury raw vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +58.3%
Contains more PhosphorusPhosphorus +165.1%
Contains less SodiumSodium -33.9%
Contains more SeleniumSelenium +137.7%
Contains more MagnesiumMagnesium +35.5%
Contains more PotassiumPotassium +291.5%
Contains more IronIron +441.8%
Contains more CopperCopper +615.7%
Contains more ManganeseManganese +25.8%
~equal in Zinc ~0.63mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +428.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +68.8%
Contains more Vitamin CVitamin C +476.3%
Contains more Vitamin AVitamin A +261.9%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B6Vitamin B6 +84.6%
Contains more Vitamin KVitamin K +11300%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Tomato paste DV% diff.
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.365mg 35%
Protein 19.26g 4.32g 30%
Iron 0.55mg 2.98mg 30%
Vitamin E 0.2mg 4.3mg 27%
Potassium 259mg 1014mg 22%
Phosphorus 220mg 83mg 20%
Vitamin C 3.8mg 21.9mg 20%
Fiber 0g 4.1g 16%
Selenium 12.6µg 5.3µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.142mg 12%
Vitamin K 0.1µg 11.4µg 9%
Vitamin B6 0.117mg 0.216mg 8%
Fructose 5.85g 7%
Vitamin B2 0.063mg 0.153mg 7%
Carbs 0g 18.91g 6%
Vitamin A 21µg 76µg 6%
Choline 65mg 38.5mg 5%
Vitamin B3 2.3mg 3.076mg 5%
Manganese 0.24mg 0.302mg 3%
Magnesium 31mg 42mg 3%
Calcium 57mg 36mg 2%
Sodium 39mg 59mg 1%
Folate 15µg 12µg 1%
Calories 88kcal 82kcal 0%
Fats 0.69g 0.47g 0%
Net carbs 0g 14.81g N/A
Sugar 0g 12.18g N/A
Zinc 0.67mg 0.63mg 0%
Starch 0.22g 0%
Vitamin B1 0.058mg 0.06mg 0%
Saturated fat 0.118g 0.1g 0%
Monounsaturated fat 0.157g 0.067g 0%
Polyunsaturated fat 0.202g 0.16g 0%
Tryptophan 0.216mg 0.031mg 0%
Threonine 0.844mg 0.133mg 0%
Isoleucine 0.887mg 0.089mg 0%
Leucine 1.565mg 0.124mg 0%
Lysine 1.768mg 0.134mg 0%
Methionine 0.57mg 0.027mg 0%
Phenylalanine 0.752mg 0.13mg 0%
Valine 0.992mg 0.088mg 0%
Histidine 0.567mg 0.071mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +345.8%
Contains more FatsFats +46.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +147.8%
~equal in Water ~73.5g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated fat -15.3%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.