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  6. Cassava vs. Pacific saury raw

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

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What are the main differences between cassava and pacific saury raw?

  • Cassava is richer in vitamin C and fiber, yet pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw has a lower glycemic index than cassava.

We used Cassava, raw and Fish, pike, northern, raw types in this comparison.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 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 CopperCopper +96.1%
Contains less SodiumSodium -64.1%
Contains more ManganeseManganese +60%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +256.3%
Contains more IronIron +103.7%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +714.8%
Contains more SeleniumSelenium +1700%
~equal in Potassium ~259mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +442.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin B3Vitamin B3 +169.3%
Contains more Vitamin B5Vitamin B5 +600.9%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.3%
~equal in Vitamin E ~0.2mg

All nutrients comparison - raw data values

Nutrient Cassava Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.36g 19.26g 36%
Phosphorus 27mg 220mg 28%
Selenium 0.7µg 12.6µg 22%
Vitamin C 20.6mg 3.8mg 19%
Vitamin D 0µg 2.5µg 13%
Carbs 38.06g 0g 13%
Cholesterol 0mg 39mg 13%
Vitamin B5 0.107mg 0.75mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.854mg 2.3mg 9%
Choline 23.7mg 65mg 8%
Fiber 1.8g 0g 7%
Manganese 0.384mg 0.24mg 6%
Copper 0.1mg 0.051mg 5%
Calories 160kcal 88kcal 4%
Calcium 16mg 57mg 4%
Iron 0.27mg 0.55mg 4%
Zinc 0.34mg 0.67mg 3%
Folate 27µg 15µg 3%
Vitamin B6 0.088mg 0.117mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin B1 0.087mg 0.058mg 2%
Magnesium 21mg 31mg 2%
Vitamin A 1µg 21µg 2%
Vitamin B2 0.048mg 0.063mg 1%
Sodium 14mg 39mg 1%
Fats 0.28g 0.69g 1%
Polyunsaturated fat 0.048g 0.202g 1%
Net carbs 36.26g 0g N/A
Potassium 271mg 259mg 0%
Sugar 1.7g 0g N/A
Vitamin E 0.19mg 0.2mg 0%
Saturated fat 0.074g 0.118g 0%
Monounsaturated fat 0.075g 0.157g 0%
Tryptophan 0.019mg 0.216mg 0%
Threonine 0.028mg 0.844mg 0%
Isoleucine 0.027mg 0.887mg 0%
Leucine 0.039mg 1.565mg 0%
Lysine 0.044mg 1.768mg 0%
Methionine 0.011mg 0.57mg 0%
Phenylalanine 0.026mg 0.752mg 0%
Valine 0.035mg 0.992mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +1316.2%
Contains more FatsFats +146.4%
Contains more WaterWater +32.2%
Contains more OtherOther +82.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -37.3%
Contains more Mono. FatMonounsaturated fat +109.3%
Contains more Poly. FatPolyunsaturated fat +320.8%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.