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  6. Green beans vs. Pacific saury raw

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

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A recap on the differences between green beans and pacific saury raw

  • Green beans have more vitamin K, fiber, and vitamin A; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than green beans.
  • The glycemic index of green beans is higher.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Fish, pike, northern, raw.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +18.2%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +18.8%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +29.5%
Contains more PotassiumPotassium +77.4%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +6200%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11%
Contains more Vitamin CVitamin C +155.3%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +274.6%
Contains more Vitamin B5Vitamin B5 +913.5%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Green beans Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 47.9µg 0.1µg 40%
Protein 1.89g 19.26g 35%
Phosphorus 29mg 220mg 27%
Selenium 0.2µg 12.6µg 23%
Vitamin B5 0.074mg 0.75mg 14%
Cholesterol 0mg 39mg 13%
Fiber 3.2g 0g 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0 IU 99 IU 12%
Vitamin B3 0.614mg 2.3mg 11%
Choline 16.9mg 65mg 9%
Vitamin C 9.7mg 3.8mg 7%
Vitamin B6 0.056mg 0.117mg 5%
Folate 33µg 15µg 5%
Zinc 0.25mg 0.67mg 4%
Calories 35kcal 88kcal 3%
Carbs 7.88g 0g 3%
Magnesium 18mg 31mg 3%
Potassium 146mg 259mg 3%
Vitamin B2 0.097mg 0.063mg 3%
Sodium 1mg 39mg 2%
Vitamin E 0.46mg 0.2mg 2%
Manganese 0.285mg 0.24mg 2%
Fats 0.28g 0.69g 1%
Calcium 44mg 57mg 1%
Iron 0.65mg 0.55mg 1%
Copper 0.057mg 0.051mg 1%
Vitamin A 32µg 21µg 1%
Vitamin B1 0.074mg 0.058mg 1%
Net carbs 4.68g 0g N/A
Sugar 3.63g 0g N/A
Saturated fat 0.064g 0.118g 0%
Monounsaturated fat 0.011g 0.157g 0%
Polyunsaturated fat 0.145g 0.202g 0%
Tryptophan 0.02mg 0.216mg 0%
Threonine 0.082mg 0.844mg 0%
Isoleucine 0.069mg 0.887mg 0%
Leucine 0.116mg 1.565mg 0%
Lysine 0.091mg 1.768mg 0%
Methionine 0.023mg 0.57mg 0%
Phenylalanine 0.069mg 0.752mg 0%
Valine 0.093mg 0.992mg 0%
Histidine 0.035mg 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% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +13.1%
Contains more ProteinProtein +919%
Contains more FatsFats +146.4%
Contains more OtherOther +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -45.8%
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains more Poly. FatPolyunsaturated fat +39.3%

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.