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

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Differences between sun-dried tomato and cod

  • Sun-dried tomato has more vitamin C, copper, potassium, iron, vitamin A, vitamin B2, and fiber, while cod has more vitamin B5, selenium, and vitamin B12.
  • Cod's daily need coverage for vitamin B5 is 3050% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of sun-dried tomato is 30.

The food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Fish, cod, Atlantic, raw.

Infographic

Sun-dried tomato vs Cod 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +193.8%
Contains more PotassiumPotassium +278.9%
Contains more IronIron +605.3%
Contains more CopperCopper +1589.3%
Contains more ZincZinc +73.3%
Contains more ManganeseManganese +3006.7%
Contains more PhosphorusPhosphorus +46%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +1003.3%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +10080%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B1Vitamin B1 +153.9%
Contains more Vitamin B2Vitamin B2 +489.2%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more FolateFolate +228.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +31841.5%
Contains more Vitamin B12Vitamin B12 +∞%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +2001.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1133.3%
Contains more ProteinProtein +252%
Contains more WaterWater +50.9%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +9116%
Contains more Poly. FatPolyunsaturated fat +791.8%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sun-dried tomato Cod
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Cod DV% diff.
Vitamin B5 0.479mg 153mg 3050%
Vitamin C 101.8mg 1mg 112%
Selenium 3µg 33.1µg 55%
Copper 0.473mg 0.028mg 49%
Vitamin B12 0µg 0.91µg 38%
Potassium 1565mg 413mg 34%
Iron 2.68mg 0.38mg 29%
Protein 5.06g 17.81g 26%
Vitamin B2 0.383mg 0.065mg 24%
Fiber 5.8g 0g 23%
Monounsaturated fat 8.663g 0.094g 21%
Fats 14.08g 0.67g 21%
Manganese 0.466mg 0.015mg 20%
Cholesterol 0mg 43mg 14%
Magnesium 81mg 32mg 12%
Choline 65.2mg 12%
Polyunsaturated fat 2.06g 0.231g 12%
Vitamin B3 3.63mg 2.063mg 10%
Vitamin B1 0.193mg 0.076mg 10%
Phosphorus 139mg 203mg 9%
Sodium 266mg 54mg 9%
Saturated fat 1.893g 0.131g 8%
Carbs 23.33g 0g 8%
Calories 213kcal 82kcal 7%
Vitamin B6 0.319mg 0.245mg 6%
Vitamin A 64µg 12µg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.64mg 4%
Folate 23µg 7µg 4%
Zinc 0.78mg 0.45mg 3%
Calcium 47mg 16mg 3%
Net carbs 17.53g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.037mg 0.199mg 0%
Threonine 0.128mg 0.781mg 0%
Isoleucine 0.121mg 0.821mg 0%
Leucine 0.185mg 1.447mg 0%
Lysine 0.186mg 1.635mg 0%
Methionine 0.044mg 0.527mg 0%
Phenylalanine 0.131mg 0.695mg 0%
Valine 0.13mg 0.917mg 0%
Histidine 0.077mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Sun-dried tomato
731%
Cod
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.762g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 30)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.