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  6. Beetroot vs. Pacific saury raw

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

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Important differences between beetroot and pacific saury raw

  • Beetroot has more folate and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, vitamin B5, and choline.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Beets, raw and Fish, pike, northern, raw.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +25.5%
Contains more IronIron +45.5%
Contains more CopperCopper +47.1%
Contains more ManganeseManganese +37.1%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +256.3%
Contains more ZincZinc +91.4%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1700%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +28.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +626.7%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +588.6%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +983.3%

All nutrients comparison - raw data values

Nutrient Beetroot Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.61g 19.26g 35%
Phosphorus 40mg 220mg 26%
Folate 109µg 15µg 24%
Selenium 0.7µg 12.6µg 22%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.334mg 2.3mg 12%
Vitamin B5 0.155mg 0.75mg 12%
Vitamin D 0IU 99IU 12%
Fiber 2.8g 0g 11%
Choline 6mg 65mg 11%
Calcium 16mg 57mg 4%
Manganese 0.329mg 0.24mg 4%
Vitamin B6 0.067mg 0.117mg 4%
Iron 0.8mg 0.55mg 3%
Copper 0.075mg 0.051mg 3%
Zinc 0.35mg 0.67mg 3%
Carbs 9.56g 0g 3%
Vitamin B2 0.04mg 0.063mg 2%
Calories 43kcal 88kcal 2%
Vitamin B1 0.031mg 0.058mg 2%
Sodium 78mg 39mg 2%
Vitamin A 2µg 21µg 2%
Potassium 325mg 259mg 2%
Magnesium 23mg 31mg 2%
Vitamin E 0.04mg 0.2mg 1%
Vitamin C 4.9mg 3.8mg 1%
Fats 0.17g 0.69g 1%
Polyunsaturated fat 0.06g 0.202g 1%
Net carbs 6.76g 0g N/A
Sugar 6.76g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Saturated fat 0.027g 0.118g 0%
Monounsaturated fat 0.032g 0.157g 0%
Tryptophan 0.019mg 0.216mg 0%
Threonine 0.047mg 0.844mg 0%
Isoleucine 0.048mg 0.887mg 0%
Leucine 0.068mg 1.565mg 0%
Lysine 0.058mg 1.768mg 0%
Methionine 0.018mg 0.57mg 0%
Phenylalanine 0.046mg 0.752mg 0%
Valine 0.056mg 0.992mg 0%
Histidine 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 ProteinProtein +1096.3%
Contains more FatsFats +305.9%
~equal in Water ~78.92g
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -77.1%
Contains more Mono. FatMonounsaturated fat +390.6%
Contains more Poly. FatPolyunsaturated fat +236.7%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.