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  6. Dates vs. Pacific saury raw

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

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How are dates and pacific saury raw different?

  • Dates are higher in fiber, copper, and potassium; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, choline, and vitamin B3.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has a lower glycemic index (0) than dates (42).

Dates, deglet noor and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Dates 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.
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 MagnesiumMagnesium +38.7%
Contains more PotassiumPotassium +153.3%
Contains more IronIron +85.5%
Contains more CopperCopper +303.9%
Contains less SodiumSodium -94.9%
Contains more CalciumCalcium +46.2%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +254.8%
Contains more SeleniumSelenium +320%
~equal in Manganese ~0.24mg

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.
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +931.7%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Dates Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 2.45g 19.26g 34%
Fiber 8g 0g 32%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Phosphorus 62mg 220mg 23%
Copper 0.206mg 0.051mg 17%
Selenium 3µg 12.6µg 17%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Potassium 656mg 259mg 12%
Vitamin D 0IU 99IU 12%
Choline 6.3mg 65mg 11%
Calories 282kcal 88kcal 10%
Iron 1.02mg 0.55mg 6%
Vitamin B3 1.274mg 2.3mg 6%
Vitamin B6 0.165mg 0.117mg 4%
Vitamin C 0.4mg 3.8mg 4%
Magnesium 43mg 31mg 3%
Zinc 0.29mg 0.67mg 3%
Vitamin B5 0.589mg 0.75mg 3%
Sodium 2mg 39mg 2%
Vitamin A 0µg 21µg 2%
Vitamin K 2.7µg 0.1µg 2%
Calcium 39mg 57mg 2%
Vitamin E 0.05mg 0.2mg 1%
Folate 19µg 15µg 1%
Vitamin B1 0.052mg 0.058mg 1%
Manganese 0.262mg 0.24mg 1%
Polyunsaturated fat 0.019g 0.202g 1%
Fats 0.39g 0.69g 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Vitamin B2 0.066mg 0.063mg 0%
Saturated fat 0.032g 0.118g 0%
Monounsaturated fat 0.036g 0.157g 0%
Tryptophan 0.012mg 0.216mg 0%
Threonine 0.043mg 0.844mg 0%
Isoleucine 0.049mg 0.887mg 0%
Leucine 0.084mg 1.565mg 0%
Lysine 0.066mg 1.768mg 0%
Methionine 0.022mg 0.57mg 0%
Phenylalanine 0.05mg 0.752mg 0%
Valine 0.071mg 0.992mg 0%
Histidine 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 OtherOther +41.6%
Contains more ProteinProtein +686.1%
Contains more FatsFats +76.9%
Contains more WaterWater +284.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -72.9%
Contains more Mono. FatMonounsaturated fat +336.1%
Contains more Poly. FatPolyunsaturated fat +963.2%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.