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  6. Sun-dried tomato vs. Squid

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

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A recap on the 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

Sun-dried tomato vs Squid 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%
Squid
Squid
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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.
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%
Squid
Squid
4
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Squid 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

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
Squid
Squid
2
32% 61% 3%
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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Squid
Squid
1
35% 24% 40%
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%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.