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  6. Sun-dried tomato vs. Swordfish

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

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What are the differences between sun-dried tomato and swordfish?

  • Sun-dried tomato is higher in vitamin C, copper, potassium, iron, and vitamin B2, yet swordfish is higher in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Swordfish's daily need coverage for selenium is 119% more.
  • The glycemic index of swordfish is lower.

We used Tomatoes, sun-dried, packed in oil, drained and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Sun-dried tomato vs Swordfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +213.6%
Contains more IronIron +495.6%
Contains more CopperCopper +928.3%
Contains more ManganeseManganese +3484.6%
Contains more PhosphorusPhosphorus +118.7%
Contains less SodiumSodium -63.5%
Contains more SeleniumSelenium +2183.3%
~equal in Zinc ~0.78mg

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%
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B1Vitamin B1 +116.9%
Contains more Vitamin B2Vitamin B2 +507.9%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more FolateFolate +1050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin B6Vitamin B6 +92.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Swordfish DV% diff.
Selenium 3µg 68.5µg 119%
Vitamin C 101.8mg 0mg 113%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Copper 0.473mg 0.046mg 47%
Protein 5.06g 23.45g 37%
Vitamin B3 3.63mg 9.254mg 35%
Potassium 1565mg 499mg 31%
Iron 2.68mg 0.45mg 28%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.383mg 0.063mg 25%
Phosphorus 139mg 304mg 24%
Vitamin B6 0.319mg 0.615mg 23%
Fiber 5.8g 0g 23%
Manganese 0.466mg 0.013mg 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Monounsaturated fat 8.663g 3.544g 13%
Magnesium 81mg 35mg 11%
Vitamin B1 0.193mg 0.089mg 9%
Fats 14.08g 7.93g 9%
Carbs 23.33g 0g 8%
Sodium 266mg 97mg 7%
Polyunsaturated fat 2.06g 1.368g 5%
Folate 23µg 2µg 5%
Calcium 47mg 6mg 4%
Calories 213kcal 172kcal 2%
Vitamin A 64µg 43µg 2%
Vitamin B5 0.479mg 0.417mg 1%
Net carbs 17.53g 0g N/A
Zinc 0.78mg 0.78mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Saturated fat 1.893g 1.911g 0%
Tryptophan 0.037mg 0.265mg 0%
Threonine 0.128mg 1.035mg 0%
Isoleucine 0.121mg 1.088mg 0%
Leucine 0.185mg 1.919mg 0%
Lysine 0.186mg 2.168mg 0%
Methionine 0.044mg 0.699mg 0%
Phenylalanine 0.131mg 0.922mg 0%
Valine 0.13mg 1.216mg 0%
Histidine 0.077mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +77.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +927.8%
Contains more ProteinProtein +363.4%
Contains more WaterWater +26.8%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +50.6%
~equal in Saturated fat ~1.911g

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.