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  6. Swordfish vs. Sun-dried tomato

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

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

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

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

Infographic

Swordfish vs Sun-dried tomato 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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%
Contains more PhosphorusPhosphorus +118.7%
Contains less SodiumSodium -63.5%
Contains more SeleniumSelenium +2183.3%
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%
~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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin B6Vitamin B6 +92.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +50.6%
~equal in Saturated fat ~1.893g

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.