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  6. Green bean raw vs. Pacific saury raw

Green bean raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between green bean raw and pacific saury raw

  • Green bean raw has more vitamin K, vitamin A, and fiber; however, pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Green bean raw has a higher glycemic index than pacific saury raw.

Food types used in this article are Beans, snap, green, raw and Fish, pike, northern, raw.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 IronIron +87.3%
Contains more CopperCopper +35.3%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +54.1%
Contains more PotassiumPotassium +22.7%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +2000%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +221.1%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +105%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +324.8%

All nutrients comparison - raw data values

Nutrient Green bean raw Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 43µg 0.1µg 36%
Protein 1.83g 19.26g 35%
Phosphorus 38mg 220mg 26%
Selenium 0.6µg 12.6µg 22%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.225mg 0.75mg 11%
Fiber 2.7g 0g 11%
Vitamin B3 0.734mg 2.3mg 10%
Vitamin C 12.2mg 3.8mg 9%
Choline 15.3mg 65mg 9%
Iron 1.03mg 0.55mg 6%
Folate 33µg 15µg 5%
Zinc 0.24mg 0.67mg 4%
Calories 31kcal 88kcal 3%
Vitamin B2 0.104mg 0.063mg 3%
Fructose 1.39g 2%
Vitamin B6 0.141mg 0.117mg 2%
Vitamin B1 0.082mg 0.058mg 2%
Calcium 37mg 57mg 2%
Vitamin A 35µg 21µg 2%
Copper 0.069mg 0.051mg 2%
Carbs 6.97g 0g 2%
Vitamin E 0.41mg 0.2mg 1%
Fats 0.22g 0.69g 1%
Manganese 0.216mg 0.24mg 1%
Magnesium 25mg 31mg 1%
Polyunsaturated fat 0.113g 0.202g 1%
Potassium 211mg 259mg 1%
Sodium 6mg 39mg 1%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Saturated fat 0.05g 0.118g 0%
Monounsaturated fat 0.01g 0.157g 0%
Tryptophan 0.019mg 0.216mg 0%
Threonine 0.079mg 0.844mg 0%
Isoleucine 0.066mg 0.887mg 0%
Leucine 0.112mg 1.565mg 0%
Lysine 0.088mg 1.768mg 0%
Methionine 0.022mg 0.57mg 0%
Phenylalanine 0.067mg 0.752mg 0%
Valine 0.09mg 0.992mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +14.4%
Contains more ProteinProtein +952.5%
Contains more FatsFats +213.6%
Contains more OtherOther +71.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -57.6%
Contains more Mono. FatMonounsaturated fat +1470%
Contains more Poly. FatPolyunsaturated fat +78.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.