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  6. Blackberry vs. Pacific saury raw

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

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The main differences between blackberries and pacific saury raw

  • Blackberries have more fiber, vitamin C, manganese, vitamin K, and copper; however, pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Blackberries have a higher glycemic index than pacific saury raw.

Food types used in this article are Blackberries, raw and Fish, pike, northern, raw.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 +12.7%
Contains more CopperCopper +223.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +169.2%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +59.9%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +3050%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +452.6%
Contains more Vitamin EVitamin E +485%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +90.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +142.3%
Contains more Vitamin B3Vitamin B3 +256%
Contains more Vitamin B5Vitamin B5 +171.7%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +664.7%

All nutrients comparison - raw data values

Nutrient Blackberry Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.39g 19.26g 36%
Phosphorus 22mg 220mg 28%
Selenium 0.4µg 12.6µg 22%
Fiber 5.3g 0g 21%
Vitamin C 21mg 3.8mg 19%
Manganese 0.646mg 0.24mg 18%
Vitamin K 19.8µg 0.1µg 16%
Copper 0.165mg 0.051mg 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.646mg 2.3mg 10%
Choline 8.5mg 65mg 10%
Vitamin B5 0.276mg 0.75mg 9%
Vitamin B6 0.03mg 0.117mg 7%
Vitamin E 1.17mg 0.2mg 6%
Magnesium 20mg 31mg 3%
Vitamin B1 0.02mg 0.058mg 3%
Fructose 2.4g 3%
Carbs 9.61g 0g 3%
Calcium 29mg 57mg 3%
Folate 25µg 15µg 3%
Potassium 162mg 259mg 3%
Vitamin B2 0.026mg 0.063mg 3%
Calories 43kcal 88kcal 2%
Sodium 1mg 39mg 2%
Vitamin A 11µg 21µg 1%
Zinc 0.53mg 0.67mg 1%
Iron 0.62mg 0.55mg 1%
Polyunsaturated fat 0.28g 0.202g 1%
Fats 0.49g 0.69g 0%
Net carbs 4.31g 0g N/A
Sugar 4.88g 0g N/A
Saturated fat 0.014g 0.118g 0%
Monounsaturated fat 0.047g 0.157g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +11.7%
Contains more ProteinProtein +1285.6%
Contains more FatsFats +40.8%
Contains more OtherOther +213.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -88.1%
Contains more Poly. FatPolyunsaturated fat +38.6%
Contains more Mono. FatMonounsaturated fat +234%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.