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  6. Plum vs. Pacific saury raw

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

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Differences between plums and pacific saury raw

  • Plums contain less vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, choline, manganese, and vitamin B6 than pacific saury raw.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of plums is 53.

The food types used in this comparison are Plums, raw and Fish, pike, northern, raw.

Infographic

Plum 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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 +11.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +342.9%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +65%
Contains more IronIron +223.5%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +1275%
Contains more ManganeseManganese +361.5%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +150%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin KVitamin K +6300%
Contains more Vitamin AVitamin A +23.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +142.3%
Contains more Vitamin B3Vitamin B3 +451.6%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin B6Vitamin B6 +303.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +3321.1%

All nutrients comparison - raw data values

Nutrient Plum Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 0.7g 19.26g 37%
Phosphorus 16mg 220mg 29%
Selenium 0µg 12.6µg 23%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B5 0.135mg 0.75mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.417mg 2.3mg 12%
Choline 1.9mg 65mg 11%
Manganese 0.052mg 0.24mg 8%
Vitamin B6 0.029mg 0.117mg 7%
Fiber 1.4g 0g 6%
Magnesium 7mg 31mg 6%
Vitamin C 9.5mg 3.8mg 6%
Calcium 6mg 57mg 5%
Vitamin K 6.4µg 0.1µg 5%
Zinc 0.1mg 0.67mg 5%
Iron 0.17mg 0.55mg 5%
Carbs 11.42g 0g 4%
Fructose 3.07g 4%
Vitamin B1 0.028mg 0.058mg 3%
Vitamin B2 0.026mg 0.063mg 3%
Potassium 157mg 259mg 3%
Folate 5µg 15µg 3%
Calories 46kcal 88kcal 2%
Sodium 0mg 39mg 2%
Fats 0.28g 0.69g 1%
Copper 0.057mg 0.051mg 1%
Polyunsaturated fat 0.044g 0.202g 1%
Net carbs 10.02g 0g N/A
Sugar 9.92g 0g N/A
Vitamin E 0.26mg 0.2mg 0%
Vitamin A 17µg 21µg 0%
Saturated fat 0.017g 0.118g 0%
Monounsaturated fat 0.134g 0.157g 0%
Tryptophan 0.009mg 0.216mg 0%
Threonine 0.01mg 0.844mg 0%
Isoleucine 0.014mg 0.887mg 0%
Leucine 0.015mg 1.565mg 0%
Lysine 0.016mg 1.768mg 0%
Methionine 0.008mg 0.57mg 0%
Phenylalanine 0.014mg 0.752mg 0%
Valine 0.016mg 0.992mg 0%
Histidine 0.009mg 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
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +2651.4%
Contains more FatsFats +146.4%
Contains more OtherOther +205.4%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -85.6%
Contains more Mono. FatMonounsaturated fat +17.2%
Contains more Poly. FatPolyunsaturated fat +359.1%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.