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  6. Currant vs. Pacific saury raw

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

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What are the main differences between Currant and Pacific saury raw?

  • Currant is 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.

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.
Currant
Currant
4
:
6
Pacific saury raw
Pacific saury raw
Contains more Iron +81.8%
Contains less Sodium -97.4%
Contains more Copper +109.8%
Contains more Calcium +72.7%
Contains more Magnesium +138.5%
Contains more Phosphorus +400%
Contains more Zinc +191.3%
Contains more Manganese +29%
Contains more Selenium +2000%
Equal in Potassium - 259
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
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 +81.8%
Contains less Sodium -97.4%
Contains more Copper +109.8%
Contains more Calcium +72.7%
Contains more Magnesium +138.5%
Contains more Phosphorus +400%
Contains more Zinc +191.3%
Contains more Manganese +29%
Contains more Selenium +2000%
Equal in Potassium - 259

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.
Currant
Currant
2
:
10
Pacific saury raw
Pacific saury raw
Contains more Vitamin C +978.9%
Contains more Vitamin K +10900%
Contains more Vitamin A +66.7%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26%
Contains more Vitamin B3 +2200%
Contains more Vitamin B5 +1071.9%
Contains more Vitamin B6 +67.1%
Contains more Folate +87.5%
Contains more Vitamin B12 +∞%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 C +978.9%
Contains more Vitamin K +10900%
Contains more Vitamin A +66.7%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26%
Contains more Vitamin B3 +2200%
Contains more Vitamin B5 +1071.9%
Contains more Vitamin B6 +67.1%
Contains more Folate +87.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Protein +1275.7%
Contains more Fats +245%
Contains more Other +73.8%
Equal in Water - 78.92
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 Protein +1275.7%
Contains more Fats +245%
Contains more Other +73.8%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +460.7%
Contains more Polyunsaturated fat +129.5%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 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 -85.6%
Contains more Monounsaturated Fat +460.7%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Currant Pacific saury raw Opinion
Net carbs 9.5g 0g Currant
Protein 1.4g 19.26g Pacific saury raw
Fats 0.2g 0.69g Pacific saury raw
Carbs 13.8g 0g Currant
Calories 56kcal 88kcal Pacific saury raw
Fructose 3.53g Currant
Sugar 7.37g 0g Pacific saury raw
Fiber 4.3g 0g Currant
Calcium 33mg 57mg Pacific saury raw
Iron 1mg 0.55mg Currant
Magnesium 13mg 31mg Pacific saury raw
Phosphorus 44mg 220mg Pacific saury raw
Potassium 275mg 259mg Currant
Sodium 1mg 39mg Currant
Zinc 0.23mg 0.67mg Pacific saury raw
Copper 0.107mg 0.051mg Currant
Manganese 0.186mg 0.24mg Pacific saury raw
Selenium 0.6µg 12.6µg Pacific saury raw
Vitamin A 42IU 70IU Pacific saury raw
Vitamin A RAE 2µg 21µg Pacific saury raw
Vitamin E 0.1mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 41mg 3.8mg Currant
Vitamin B1 0.04mg 0.058mg Pacific saury raw
Vitamin B2 0.05mg 0.063mg Pacific saury raw
Vitamin B3 0.1mg 2.3mg Pacific saury raw
Vitamin B5 0.064mg 0.75mg Pacific saury raw
Vitamin B6 0.07mg 0.117mg Pacific saury raw
Folate 8µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 11µg 0.1µg Currant
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Currant
Saturated Fat 0.017g 0.118g Currant
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 0.028g 0.157g Pacific saury raw
Polyunsaturated fat 0.088g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
18%
Currant
42%
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 contains less Sodium?
Currant
Currant contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 39mg)
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.