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  6. Broccoli vs. Pacific saury raw

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

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Important differences between Broccoli and Pacific saury raw

  • Broccoli has more Vitamin C, Vitamin K, Folate, and Fiber, however, Pacific saury raw is richer in Vitamin B12, Phosphorus, Selenium, Vitamin D, and Vitamin B3.
  • Broccoli's daily need coverage for Vitamin C is 95% more.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
3
:
7
Pacific saury raw
Pacific saury raw
Contains more Iron +32.7%
Contains more Potassium +22%
Contains less Sodium -15.4%
Contains more Calcium +21.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +233.3%
Contains more Zinc +63.4%
Contains more Manganese +14.3%
Contains more Selenium +404%
Equal in Copper - 0.051
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +32.7%
Contains more Potassium +22%
Contains less Sodium -15.4%
Contains more Calcium +21.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +233.3%
Contains more Zinc +63.4%
Contains more Manganese +14.3%
Contains more Selenium +404%
Equal in Copper - 0.051

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.
Broccoli
Broccoli
8
:
4
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +790%
Contains more Vitamin E +290%
Contains more Vitamin C +2247.4%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B6 +49.6%
Contains more Folate +320%
Contains more Vitamin K +101500%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +259.9%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B12 +∞%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +790%
Contains more Vitamin E +290%
Contains more Vitamin C +2247.4%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B6 +49.6%
Contains more Folate +320%
Contains more Vitamin K +101500%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +259.9%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +13.2%
Contains more Protein +583%
Contains more Fats +86.5%
Contains more Other +29.9%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +13.2%
Contains more Protein +583%
Contains more Fats +86.5%
Contains more Other +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +1327.3%
Contains more Polyunsaturated fat +431.6%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +1327.3%
Contains more Polyunsaturated fat +431.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Pacific saury raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Broccoli Pacific saury raw Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 19.26g Pacific saury raw
Fats 0.37g 0.69g Pacific saury raw
Carbs 6.64g 0g Broccoli
Calories 34kcal 88kcal Pacific saury raw
Fructose 0.68g Broccoli
Sugar 1.7g 0g Pacific saury raw
Fiber 2.6g 0g Broccoli
Calcium 47mg 57mg Pacific saury raw
Iron 0.73mg 0.55mg Broccoli
Magnesium 21mg 31mg Pacific saury raw
Phosphorus 66mg 220mg Pacific saury raw
Potassium 316mg 259mg Broccoli
Sodium 33mg 39mg Broccoli
Zinc 0.41mg 0.67mg Pacific saury raw
Copper 0.049mg 0.051mg Pacific saury raw
Manganese 0.21mg 0.24mg Pacific saury raw
Selenium 2.5µg 12.6µg Pacific saury raw
Vitamin A 623IU 70IU Broccoli
Vitamin A RAE 31µg 21µg Broccoli
Vitamin E 0.78mg 0.2mg Broccoli
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 89.2mg 3.8mg Broccoli
Vitamin B1 0.071mg 0.058mg Broccoli
Vitamin B2 0.117mg 0.063mg Broccoli
Vitamin B3 0.639mg 2.3mg Pacific saury raw
Vitamin B5 0.573mg 0.75mg Pacific saury raw
Vitamin B6 0.175mg 0.117mg Broccoli
Folate 63µg 15µg Broccoli
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 101.6µg 0.1µg Broccoli
Tryptophan 0.033mg 0.216mg Pacific saury raw
Threonine 0.088mg 0.844mg Pacific saury raw
Isoleucine 0.079mg 0.887mg Pacific saury raw
Leucine 0.129mg 1.565mg Pacific saury raw
Lysine 0.135mg 1.768mg Pacific saury raw
Methionine 0.038mg 0.57mg Pacific saury raw
Phenylalanine 0.117mg 0.752mg Pacific saury raw
Valine 0.125mg 0.992mg Pacific saury raw
Histidine 0.059mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Broccoli
Saturated Fat 0.039g 0.118g Broccoli
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.011g 0.157g Pacific saury raw
Polyunsaturated fat 0.038g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
42%
Pacific saury raw
Minerals Daily Need Coverage Score
19%
Broccoli
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.079g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.