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  6. Tomato paste vs. Pacific saury raw

Tomato paste vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are tomato paste and pacific saury raw different?

  • Tomato paste is richer in copper, iron, vitamin A, vitamin E, potassium, vitamin C, and fiber, while pacific saury raw is higher in vitamin B12, phosphorus, and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than tomato paste.
  • Tomato paste has a higher glycemic index (45) than pacific saury raw (0).

Tomato products, canned, paste, without salt added and Fish, pike, northern, raw types were used in this article.

Infographic

Tomato paste vs Pacific saury raw 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +35.5%
Contains more PotassiumPotassium +291.5%
Contains more IronIron +441.8%
Contains more CopperCopper +615.7%
Contains more ManganeseManganese +25.8%
Contains more CalciumCalcium +58.3%
Contains more PhosphorusPhosphorus +165.1%
Contains less SodiumSodium -33.9%
Contains more SeleniumSelenium +137.7%
~equal in Zinc ~0.67mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +476.3%
Contains more Vitamin AVitamin A +261.9%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B6Vitamin B6 +84.6%
Contains more Vitamin KVitamin K +11300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +428.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +68.8%
~equal in Vitamin B1 ~0.058mg

All nutrients comparison - raw data values

Nutrient Tomato paste Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Copper 0.365mg 0.051mg 35%
Protein 4.32g 19.26g 30%
Iron 2.98mg 0.55mg 30%
Vitamin E 4.3mg 0.2mg 27%
Potassium 1014mg 259mg 22%
Phosphorus 83mg 220mg 20%
Vitamin C 21.9mg 3.8mg 20%
Fiber 4.1g 0g 16%
Selenium 5.3µg 12.6µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.142mg 0.75mg 12%
Vitamin K 11.4µg 0.1µg 9%
Vitamin B6 0.216mg 0.117mg 8%
Fructose 5.85g 7%
Vitamin B2 0.153mg 0.063mg 7%
Carbs 18.91g 0g 6%
Vitamin A 76µg 21µg 6%
Choline 38.5mg 65mg 5%
Vitamin B3 3.076mg 2.3mg 5%
Manganese 0.302mg 0.24mg 3%
Magnesium 42mg 31mg 3%
Calcium 36mg 57mg 2%
Sodium 59mg 39mg 1%
Folate 12µg 15µg 1%
Calories 82kcal 88kcal 0%
Fats 0.47g 0.69g 0%
Net carbs 14.81g 0g N/A
Sugar 12.18g 0g N/A
Zinc 0.63mg 0.67mg 0%
Starch 0.22g 0%
Vitamin B1 0.06mg 0.058mg 0%
Saturated fat 0.1g 0.118g 0%
Monounsaturated fat 0.067g 0.157g 0%
Polyunsaturated fat 0.16g 0.202g 0%
Tryptophan 0.031mg 0.216mg 0%
Threonine 0.133mg 0.844mg 0%
Isoleucine 0.089mg 0.887mg 0%
Leucine 0.124mg 1.565mg 0%
Lysine 0.134mg 1.768mg 0%
Methionine 0.027mg 0.57mg 0%
Phenylalanine 0.13mg 0.752mg 0%
Valine 0.088mg 0.992mg 0%
Histidine 0.071mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +147.8%
Contains more ProteinProtein +345.8%
Contains more FatsFats +46.8%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +26.3%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.