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

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

  • Currants are richer in vitamin C and fiber, yet 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% higher.
  • Pacific saury raw has a lower glycemic index than currants.

We used Currants, red and white, raw and Fish, pike, northern, raw types in this comparison.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +81.8%
Contains more CopperCopper +109.8%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +138.5%
Contains more CalciumCalcium +72.7%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +29%
Contains more SeleniumSelenium +2000%
~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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +978.9%
Contains more Vitamin KVitamin K +10900%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +2200%
Contains more Vitamin B5Vitamin B5 +1071.9%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.5%
Contains more CholineCholine +755.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +1275.7%
Contains more FatsFats +245%
Contains more OtherOther +73.8%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 +460.7%
Contains more Poly. FatPolyunsaturated fat +129.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin C 41mg 3.8mg 41%
Protein 1.4g 19.26g 36%
Phosphorus 44mg 220mg 25%
Selenium 0.6µg 12.6µg 22%
Fiber 4.3g 0g 17%
Vitamin B5 0.064mg 0.75mg 14%
Vitamin B3 0.1mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 7.6mg 65mg 10%
Vitamin K 11µg 0.1µg 9%
Copper 0.107mg 0.051mg 6%
Iron 1mg 0.55mg 6%
Carbs 13.8g 0g 5%
Vitamin B6 0.07mg 0.117mg 4%
Zinc 0.23mg 0.67mg 4%
Magnesium 13mg 31mg 4%
Fructose 3.53g 4%
Sodium 1mg 39mg 2%
Vitamin A 2µg 21µg 2%
Folate 8µg 15µg 2%
Manganese 0.186mg 0.24mg 2%
Calcium 33mg 57mg 2%
Vitamin B1 0.04mg 0.058mg 2%
Calories 56kcal 88kcal 2%
Polyunsaturated fat 0.088g 0.202g 1%
Vitamin B2 0.05mg 0.063mg 1%
Vitamin E 0.1mg 0.2mg 1%
Fats 0.2g 0.69g 1%
Net carbs 9.5g 0g N/A
Potassium 275mg 259mg 0%
Sugar 7.37g 0g N/A
Saturated fat 0.017g 0.118g 0%
Monounsaturated fat 0.028g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
39%
Pacific saury raw
Minerals Daily Need Coverage Score
17%
Currant
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.101g)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.