Sun-dried tomato vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between sun-dried tomato and squid
- Sun-dried tomato is higher in vitamin C and potassium, yet squid is higher in vitamin B12, selenium, vitamin B2, iron, phosphorus, copper, and zinc.
- Squid covers your daily vitamin B12 needs 225% more than sun-dried tomato.
- Sun-dried tomato contains 12 times more vitamin C than squid. While sun-dried tomato contains 101.8mg of vitamin C, squid contains only 8.5mg.
Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Mollusks, cuttlefish, mixed species, cooked, moist heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +35% |
| Contains more PotassiumPotassium | +145.7% |
| Contains less SodiumSodium | -64.2% |
| Contains more ManganeseManganese | +123% |
| Contains more CalciumCalcium | +283% |
| Contains more IronIron | +304.5% |
| Contains more CopperCopper | +111% |
| Contains more ZincZinc | +343.6% |
| Contains more PhosphorusPhosphorus | +317.3% |
| Contains more SeleniumSelenium | +2886.7% |
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.
| Contains more Vitamin CVitamin C | +1097.6% |
| Contains more Vitamin B1Vitamin B1 | +1035.3% |
| Contains more Vitamin B3Vitamin B3 | +65.8% |
| Contains more Vitamin B6Vitamin B6 | +18.1% |
| Contains more Vitamin AVitamin A | +217.2% |
| Contains more Vitamin B2Vitamin B2 | +351.4% |
| Contains more Vitamin B5Vitamin B5 | +87.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +905.7% |
| Contains more CarbsCarbs | +1322.6% |
| Contains more ProteinProtein | +541.9% |
| Contains more WaterWater | +13.5% |
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +5247.5% |
| Contains more Poly. FatPolyunsaturated fat | +668.7% |
| Contains less Sat. FatSaturated fat | -87.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 3µg | 89.6µg | 157% |
| Vitamin B2 | 0.383mg | 1.729mg | 104% |
| Vitamin C | 101.8mg | 8.5mg | 104% |
| Iron | 2.68mg | 10.84mg | 102% |
| Cholesterol | 0mg | 224mg | 75% |
| Phosphorus | 139mg | 580mg | 63% |
| Copper | 0.473mg | 0.998mg | 58% |
| Protein | 5.06g | 32.48g | 55% |
| Potassium | 1565mg | 637mg | 27% |
| Zinc | 0.78mg | 3.46mg | 24% |
| Fiber | 5.8g | 0g | 23% |
| Sodium | 266mg | 744mg | 21% |
| Monounsaturated fat | 8.663g | 0.162g | 21% |
| Fats | 14.08g | 1.4g | 20% |
| Vitamin A | 64µg | 203µg | 15% |
| Vitamin B1 | 0.193mg | 0.017mg | 15% |
| Calcium | 47mg | 180mg | 13% |
| Polyunsaturated fat | 2.06g | 0.268g | 12% |
| Manganese | 0.466mg | 0.209mg | 11% |
| Vitamin B3 | 3.63mg | 2.189mg | 9% |
| Saturated fat | 1.893g | 0.236g | 8% |
| Vitamin B5 | 0.479mg | 0.9mg | 8% |
| Carbs | 23.33g | 1.64g | 7% |
| Magnesium | 81mg | 60mg | 5% |
| Vitamin B6 | 0.319mg | 0.27mg | 4% |
| Calories | 213kcal | 158kcal | 3% |
| Net carbs | 17.53g | 1.64g | N/A |
| Folate | 23µg | 24µg | 0% |
| Tryptophan | 0.037mg | 0.364mg | 0% |
| Threonine | 0.128mg | 1.398mg | 0% |
| Isoleucine | 0.121mg | 1.414mg | 0% |
| Leucine | 0.185mg | 2.287mg | 0% |
| Lysine | 0.186mg | 2.427mg | 0% |
| Methionine | 0.044mg | 0.733mg | 0% |
| Phenylalanine | 0.131mg | 1.164mg | 0% |
| Valine | 0.13mg | 1.419mg | 0% |
| Histidine | 0.077mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
104%
Minerals Daily Need Coverage Score
66%
185%
Comparison summary
Which food is lower in Cholesterol?
Sun-dried tomato is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Sun-dried tomato contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 1.657g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 30)
Which food is cheaper?
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.