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  6. Asparagus vs. Pacific saury raw

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

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Summary of differences between asparagus and pacific saury raw

  • Asparagus has more vitamin K, iron, copper, and vitamin A, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than asparagus.
  • Asparagus contains 416 times more vitamin K than pacific saury raw. While asparagus contains 41.6µg of vitamin K, pacific saury raw contains only 0.1µg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of asparagus is 32.

These are the specific foods used in this comparison Asparagus, raw and Fish, pike, northern, raw.

Infographic

Asparagus vs Pacific saury raw infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +289.1%
Contains more CopperCopper +270.6%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +121.4%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +28.2%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +447.8%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +47.4%
Contains more Vitamin AVitamin A +81%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +246.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +306.3%

All nutrients comparison - raw data values

Nutrient Asparagus Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 41.6µg 0.1µg 35%
Protein 2.2g 19.26g 34%
Phosphorus 52mg 220mg 24%
Iron 2.14mg 0.55mg 20%
Selenium 2.3µg 12.6µg 19%
Copper 0.189mg 0.051mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.274mg 0.75mg 10%
Choline 16mg 65mg 9%
Folate 52µg 15µg 9%
Vitamin B3 0.978mg 2.3mg 8%
Fiber 2.1g 0g 8%
Vitamin B1 0.143mg 0.058mg 7%
Vitamin B2 0.141mg 0.063mg 6%
Vitamin E 1.13mg 0.2mg 6%
Magnesium 14mg 31mg 4%
Manganese 0.158mg 0.24mg 4%
Calories 20kcal 88kcal 3%
Calcium 24mg 57mg 3%
Vitamin A 38µg 21µg 2%
Vitamin C 5.6mg 3.8mg 2%
Sodium 2mg 39mg 2%
Potassium 202mg 259mg 2%
Vitamin B6 0.091mg 0.117mg 2%
Fructose 1g 1%
Fats 0.12g 0.69g 1%
Polyunsaturated fat 0.05g 0.202g 1%
Zinc 0.54mg 0.67mg 1%
Carbs 3.88g 0g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g 0g N/A
Saturated fat 0.04g 0.118g 0%
Monounsaturated fat 0g 0.157g 0%
Tryptophan 0.027mg 0.216mg 0%
Threonine 0.084mg 0.844mg 0%
Isoleucine 0.075mg 0.887mg 0%
Leucine 0.128mg 1.565mg 0%
Lysine 0.104mg 1.768mg 0%
Methionine 0.031mg 0.57mg 0%
Phenylalanine 0.075mg 0.752mg 0%
Valine 0.115mg 0.992mg 0%
Histidine 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 WaterWater +18.1%
Contains more ProteinProtein +775.5%
Contains more FatsFats +475%
Contains more OtherOther +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -66.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +304%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.