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  6. Garlic vs. Pacific saury raw

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

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What are the differences between garlic and pacific saury raw?

  • Garlic is higher in vitamin B6, manganese, vitamin C, copper, iron, calcium, and vitamin B1, yet pacific saury raw is higher in vitamin B12 and vitamin D.
  • Garlic's daily need coverage for vitamin B6 is 86% more.
  • Garlic has 8 times more vitamin C than pacific saury raw. While garlic has 31.2mg of vitamin C, pacific saury raw has only 3.8mg.
  • The glycemic index of pacific saury raw is lower.

We used Garlic, raw and Fish, pike, northern, raw types in this article.

Infographic

Garlic 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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +217.5%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +209.1%
Contains more CopperCopper +486.3%
Contains more ZincZinc +73.1%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +596.7%
Contains more SeleniumSelenium +12.7%
Contains more MagnesiumMagnesium +24%
Contains more PhosphorusPhosphorus +43.8%

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.
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +721.1%
Contains more Vitamin B1Vitamin B1 +244.8%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +955.6%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +180.2%

All nutrients comparison - raw data values

Nutrient Garlic Pacific saury raw DV% diff.
Vitamin B6 1.235mg 0.117mg 86%
Vitamin B12 0µg 2µg 83%
Manganese 1.672mg 0.24mg 62%
Vitamin C 31.2mg 3.8mg 30%
Copper 0.299mg 0.051mg 28%
Protein 6.36g 19.26g 26%
Iron 1.7mg 0.55mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Calcium 181mg 57mg 12%
Vitamin B1 0.2mg 0.058mg 12%
Carbs 33.06g 0g 11%
Phosphorus 153mg 220mg 10%
Vitamin B3 0.7mg 2.3mg 10%
Fiber 2.1g 0g 8%
Choline 23.2mg 65mg 8%
Potassium 401mg 259mg 4%
Zinc 1.16mg 0.67mg 4%
Vitamin B2 0.11mg 0.063mg 4%
Folate 3µg 15µg 3%
Vitamin B5 0.596mg 0.75mg 3%
Calories 149kcal 88kcal 3%
Selenium 14.2µg 12.6µg 3%
Vitamin A 0µg 21µg 2%
Vitamin E 0.08mg 0.2mg 1%
Sodium 17mg 39mg 1%
Magnesium 25mg 31mg 1%
Vitamin K 1.7µg 0.1µg 1%
Fats 0.5g 0.69g 0%
Net carbs 30.96g 0g N/A
Sugar 1g 0g N/A
Saturated fat 0.089g 0.118g 0%
Monounsaturated fat 0.011g 0.157g 0%
Polyunsaturated fat 0.249g 0.202g 0%
Tryptophan 0.066mg 0.216mg 0%
Threonine 0.157mg 0.844mg 0%
Isoleucine 0.217mg 0.887mg 0%
Leucine 0.308mg 1.565mg 0%
Lysine 0.273mg 1.768mg 0%
Methionine 0.076mg 0.57mg 0%
Phenylalanine 0.183mg 0.752mg 0%
Valine 0.291mg 0.992mg 0%
Histidine 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +32.7%
Contains more ProteinProtein +202.8%
Contains more FatsFats +38%
Contains more WaterWater +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -24.6%
Contains more Poly. FatPolyunsaturated fat +23.3%
Contains more Mono. FatMonounsaturated fat +1327.3%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.