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  6. Lentil vs. Pacific saury raw

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

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Important differences between lentil and pacific saury raw

  • Lentil has more folate, iron, fiber, copper, manganese, and vitamin B1; however, pacific saury raw is richer in vitamin B12, selenium, and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Lentil has a higher glycemic index. The glycemic index of lentil is 29, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Fish, pike, northern, raw.

Infographic

Lentil 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.
Lentil
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +16.1%
Contains more PotassiumPotassium +42.5%
Contains more IronIron +505.5%
Contains more CopperCopper +392.2%
Contains more ZincZinc +89.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +105.8%
Contains more CalciumCalcium +200%
Contains more PhosphorusPhosphorus +22.2%
Contains more SeleniumSelenium +350%

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.
Lentil
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 B1Vitamin B1 +191.4%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1106.7%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +117%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +98.8%

All nutrients comparison - raw data values

Nutrient Lentil Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Folate 181µg 15µg 42%
Iron 3.33mg 0.55mg 35%
Fiber 7.9g 0g 32%
Copper 0.251mg 0.051mg 22%
Protein 9.02g 19.26g 20%
Selenium 2.8µg 12.6µg 18%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Manganese 0.494mg 0.24mg 11%
Vitamin B1 0.169mg 0.058mg 9%
Vitamin B3 1.06mg 2.3mg 8%
Carbs 20.13g 0g 7%
Phosphorus 180mg 220mg 6%
Choline 32.7mg 65mg 6%
Zinc 1.27mg 0.67mg 5%
Vitamin B6 0.178mg 0.117mg 5%
Calcium 19mg 57mg 4%
Potassium 369mg 259mg 3%
Vitamin C 1.5mg 3.8mg 3%
Sodium 2mg 39mg 2%
Vitamin A 0µg 21µg 2%
Vitamin B5 0.638mg 0.75mg 2%
Vitamin K 1.7µg 0.1µg 1%
Calories 116kcal 88kcal 1%
Vitamin B2 0.073mg 0.063mg 1%
Vitamin E 0.11mg 0.2mg 1%
Magnesium 36mg 31mg 1%
Fats 0.38g 0.69g 0%
Net carbs 12.23g 0g N/A
Sugar 1.8g 0g N/A
Saturated fat 0.053g 0.118g 0%
Monounsaturated fat 0.064g 0.157g 0%
Polyunsaturated fat 0.175g 0.202g 0%
Tryptophan 0.081mg 0.216mg 0%
Threonine 0.323mg 0.844mg 0%
Isoleucine 0.39mg 0.887mg 0%
Leucine 0.654mg 1.565mg 0%
Lysine 0.63mg 1.768mg 0%
Methionine 0.077mg 0.57mg 0%
Phenylalanine 0.445mg 0.752mg 0%
Valine 0.448mg 0.992mg 0%
Histidine 0.254mg 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
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +113.5%
Contains more FatsFats +81.6%
Contains more WaterWater +13.3%
Contains more OtherOther +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -55.1%
Contains more Mono. FatMonounsaturated fat +145.3%
Contains more Poly. FatPolyunsaturated fat +15.4%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.