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  6. Almonds vs. Pacific saury raw

Almonds vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between almonds and pacific saury raw

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, iron, phosphorus, and zinc, while pacific saury raw has more vitamin B12.
  • Almonds cover your daily need for vitamin E, 170% more than pacific saury raw.

These are the specific foods used in this comparison Nuts, almonds and Fish, pike, northern, raw.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +771%
Contains more CalciumCalcium +371.9%
Contains more PotassiumPotassium +183%
Contains more IronIron +574.5%
Contains more CopperCopper +1921.6%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +807.9%
Contains more SeleniumSelenium +207.3%

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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 EVitamin E +12715%
Contains more Vitamin B1Vitamin B1 +253.4%
Contains more Vitamin B2Vitamin B2 +1706.3%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +193.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%

All nutrients comparison - raw data values

Nutrient Almonds Pacific saury raw DV% diff.
Vitamin E 25.63mg 0.2mg 170%
Copper 1.031mg 0.051mg 109%
Manganese 2.179mg 0.24mg 84%
Vitamin B12 0µg 2µg 83%
Vitamin B2 1.138mg 0.063mg 83%
Polyunsaturated fat 12.329g 0.202g 81%
Monounsaturated fat 31.551g 0.157g 78%
Fats 49.93g 0.69g 76%
Magnesium 270mg 31mg 57%
Fiber 12.5g 0g 50%
Iron 3.71mg 0.55mg 40%
Phosphorus 481mg 220mg 37%
Calories 579kcal 88kcal 25%
Zinc 3.12mg 0.67mg 22%
Calcium 269mg 57mg 21%
Saturated fat 3.802g 0.118g 17%
Selenium 4.1µg 12.6µg 15%
Potassium 733mg 259mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B1 0.205mg 0.058mg 12%
Vitamin B3 3.618mg 2.3mg 8%
Folate 44µg 15µg 7%
Carbs 21.55g 0g 7%
Vitamin B5 0.471mg 0.75mg 6%
Protein 21.15g 19.26g 4%
Vitamin C 0mg 3.8mg 4%
Vitamin A 0µg 21µg 2%
Sodium 1mg 39mg 2%
Vitamin B6 0.137mg 0.117mg 2%
Choline 52.1mg 65mg 2%
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.216mg 0%
Threonine 0.601mg 0.844mg 0%
Isoleucine 0.751mg 0.887mg 0%
Leucine 1.473mg 1.565mg 0%
Lysine 0.568mg 1.768mg 0%
Methionine 0.157mg 0.57mg 0%
Phenylalanine 1.132mg 0.752mg 0%
Valine 0.855mg 0.992mg 0%
Histidine 0.539mg 0.567mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +7136.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.9%
Contains more WaterWater +1689.6%
~equal in Protein ~19.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 more Mono. FatMonounsaturated fat +19996.2%
Contains more Poly. FatPolyunsaturated fat +6003.5%
Contains less Sat. FatSaturated fat -96.9%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.