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  6. Avocado vs. Pacific saury raw

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

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How are avocadoes and pacific saury raw different?

  • Avocadoes are higher in fiber, vitamin K, folate, copper, and vitamin B5; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has a lower glycemic index (0) than avocadoes (40).

Avocados, raw, all commercial varieties and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +87.3%
Contains more CopperCopper +272.5%
Contains less SodiumSodium -82.1%
Contains more CalciumCalcium +375%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +69%
Contains more SeleniumSelenium +3050%
~equal in Magnesium ~31mg
~equal in Iron ~0.55mg
~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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +163.2%
Contains more Vitamin EVitamin E +935%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +440%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.7%

All nutrients comparison - raw data values

Nutrient Avocado Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 2g 19.26g 35%
Fiber 6.7g 0g 27%
Phosphorus 52mg 220mg 24%
Monounsaturated fat 9.799g 0.157g 24%
Selenium 0.4µg 12.6µg 22%
Fats 14.66g 0.69g 21%
Vitamin K 21µg 0.1µg 17%
Folate 81µg 15µg 17%
Copper 0.19mg 0.051mg 15%
Cholesterol 0mg 39mg 13%
Vitamin B5 1.389mg 0.75mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin E 2.07mg 0.2mg 12%
Polyunsaturated fat 1.816g 0.202g 11%
Vitamin B6 0.257mg 0.117mg 11%
Choline 14.2mg 65mg 9%
Saturated fat 2.126g 0.118g 9%
Potassium 485mg 259mg 7%
Vitamin C 10mg 3.8mg 7%
Calcium 12mg 57mg 5%
Vitamin B2 0.13mg 0.063mg 5%
Vitamin B3 1.738mg 2.3mg 4%
Calories 160kcal 88kcal 4%
Manganese 0.142mg 0.24mg 4%
Carbs 8.53g 0g 3%
Vitamin A 7µg 21µg 2%
Vitamin B1 0.067mg 0.058mg 1%
Sodium 7mg 39mg 1%
Net carbs 1.83g 0g N/A
Magnesium 29mg 31mg 0%
Iron 0.55mg 0.55mg 0%
Sugar 0.66g 0g N/A
Zinc 0.64mg 0.67mg 0%
Starch 0.11g 0%
Tryptophan 0.025mg 0.216mg 0%
Threonine 0.073mg 0.844mg 0%
Isoleucine 0.084mg 0.887mg 0%
Leucine 0.143mg 1.565mg 0%
Lysine 0.132mg 1.768mg 0%
Methionine 0.038mg 0.57mg 0%
Phenylalanine 0.097mg 0.752mg 0%
Valine 0.107mg 0.992mg 0%
Histidine 0.049mg 0.567mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +2024.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +39.8%
Contains more ProteinProtein +863%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +6141.4%
Contains more Poly. FatPolyunsaturated fat +799%
Contains less Sat. FatSaturated fat -94.4%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.