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  6. Beans vs. Pacific saury raw

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

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Differences between beans and pacific saury raw

  • Beans have more fiber, copper, vitamin B1, and zinc, while pacific saury raw has more vitamin B12, phosphorus, vitamin D, selenium, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Fish, pike, northern, raw.

Infographic

Beans 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +14.3%
Contains more CopperCopper +303.9%
Contains more ZincZinc +109%
Contains less SodiumSodium -97.4%
Contains more CalciumCalcium +14%
Contains more IronIron +89.7%
Contains more PhosphorusPhosphorus +111.5%
Contains more SeleniumSelenium +180%
~equal in Magnesium ~31mg

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.
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 B1Vitamin B1 +158.6%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +434.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Beans Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 4.8g 19.26g 29%
Fiber 5.5g 0g 22%
Phosphorus 104mg 220mg 17%
Copper 0.206mg 0.051mg 17%
Vitamin B5 0.75mg 15%
Selenium 4.5µg 12.6µg 15%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.43mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Manganese 0.24mg 10%
Vitamin B1 0.15mg 0.058mg 8%
Carbs 20.49g 0g 7%
Zinc 1.4mg 0.67mg 7%
Choline 30.8mg 65mg 6%
Iron 0.29mg 0.55mg 3%
Sodium 1mg 39mg 2%
Vitamin A 5µg 21µg 2%
Folate 24µg 15µg 2%
Vitamin B6 0.13mg 0.117mg 1%
Vitamin K 0.8µg 0.1µg 1%
Calories 105kcal 88kcal 1%
Potassium 296mg 259mg 1%
Calcium 50mg 57mg 1%
Vitamin C 3.1mg 3.8mg 1%
Fats 0.4g 0.69g 0%
Net carbs 14.99g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 7.78g 0g N/A
Vitamin E 0.15mg 0.2mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Saturated fat 0.103g 0.118g 0%
Monounsaturated fat 0.035g 0.157g 0%
Polyunsaturated fat 0.172g 0.202g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +51.3%
Contains more ProteinProtein +301.3%
Contains more FatsFats +72.5%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -12.7%
Contains more Mono. FatMonounsaturated fat +348.6%
Contains more Poly. FatPolyunsaturated fat +17.4%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.