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Babassu oil vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the main differences between babassu oil and pacific saury raw?

  • Babassu oil is richer in vitamin E, yet pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin B5, vitamin B3, vitamin B6, and potassium.
  • Babassu oil's daily need coverage for saturated fat is 405% higher.
  • Babassu oil has 96 times more vitamin E than pacific saury raw. Babassu oil has 19.1mg of vitamin E, while pacific saury raw has 0.2mg.
  • Pacific saury raw contains less saturated fat.

We used Oil, babassu and Fish, pike, northern, raw types in this comparison.

Infographic

Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +9450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +14392.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 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 +7161.1%
Contains more Poly. FatPolyunsaturated fat +692.1%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Babassu oil Pacific saury raw
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Babassu oil Pacific saury raw DV% diff.
Saturated fat 81.2g 0.118g 369%
Fats 100g 0.69g 153%
Vitamin E 19.1mg 0.2mg 126%
Vitamin B12 0µg 2µg 83%
Calories 884kcal 88kcal 40%
Protein 0g 19.26g 39%
Phosphorus 0mg 220mg 31%
Monounsaturated fat 11.4g 0.157g 28%
Selenium 0µg 12.6µg 23%
Vitamin B5 0mg 0.75mg 15%
Vitamin B3 0mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Manganese 0.24mg 10%
Polyunsaturated fat 1.6g 0.202g 9%
Vitamin B6 0mg 0.117mg 9%
Potassium 0mg 259mg 8%
Magnesium 0mg 31mg 7%
Iron 0mg 0.55mg 7%
Copper 0.051mg 6%
Zinc 0mg 0.67mg 6%
Calcium 0mg 57mg 6%
Vitamin B2 0mg 0.063mg 5%
Vitamin B1 0mg 0.058mg 5%
Folate 0µg 15µg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin A 0µg 21µg 2%
Sodium 0mg 39mg 2%
Vitamin K 0.1µg 0%
Tryptophan 0mg 0.216mg 0%
Threonine 0mg 0.844mg 0%
Isoleucine 0mg 0.887mg 0%
Leucine 0mg 1.565mg 0%
Lysine 0mg 1.768mg 0%
Methionine 0mg 0.57mg 0%
Phenylalanine 0mg 0.752mg 0%
Valine 0mg 0.992mg 0%
Histidine 0mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Babassu oil Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Babassu oil
39%
Pacific saury raw
Minerals Daily Need Coverage Score
0%
Babassu oil
32%
Pacific saury raw

Comparison summary

Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 81.082g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.5)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Babassu oil
Babassu oil is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 39mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.