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  6. Corn raw vs. Pacific saury raw

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

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How are corn raw and pacific saury raw different?

  • Corn raw is higher in vitamin B1, fiber, and folate; however, pacific saury raw is richer in vitamin B12, selenium, phosphorus, vitamin D, choline, and calcium.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has a lower glycemic index (0) than corn raw (52).

Corn, sweet, yellow, raw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +19.4%
Contains less SodiumSodium -61.5%
Contains more CalciumCalcium +2750%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +147.2%
Contains more ManganeseManganese +47.2%
Contains more SeleniumSelenium +2000%
~equal in Potassium ~259mg
~equal in Iron ~0.55mg
~equal in Copper ~0.051mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 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 +78.9%
Contains more Vitamin B1Vitamin B1 +167.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +180%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.6%
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Corn raw Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 3.27g 19.26g 32%
Selenium 0.6µg 12.6µg 22%
Phosphorus 89mg 220mg 19%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B1 0.155mg 0.058mg 8%
Fiber 2g 0g 8%
Choline 23mg 65mg 8%
Folate 42µg 15µg 7%
Carbs 18.7g 0g 6%
Calcium 2mg 57mg 6%
Vitamin C 6.8mg 3.8mg 3%
Vitamin B3 1.77mg 2.3mg 3%
Manganese 0.163mg 0.24mg 3%
Vitamin B6 0.093mg 0.117mg 2%
Zinc 0.46mg 0.67mg 2%
Polyunsaturated fat 0.487g 0.202g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Sodium 15mg 39mg 1%
Vitamin A 9µg 21µg 1%
Vitamin E 0.07mg 0.2mg 1%
Saturated fat 0.325g 0.118g 1%
Monounsaturated fat 0.432g 0.157g 1%
Magnesium 37mg 31mg 1%
Vitamin B5 0.717mg 0.75mg 1%
Fats 1.35g 0.69g 1%
Vitamin B2 0.055mg 0.063mg 1%
Calories 86kcal 88kcal 0%
Net carbs 16.7g 0g N/A
Potassium 270mg 259mg 0%
Iron 0.52mg 0.55mg 0%
Sugar 6.26g 0g N/A
Copper 0.054mg 0.051mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.023mg 0.216mg 0%
Threonine 0.129mg 0.844mg 0%
Isoleucine 0.129mg 0.887mg 0%
Leucine 0.348mg 1.565mg 0%
Lysine 0.137mg 1.768mg 0%
Methionine 0.067mg 0.57mg 0%
Phenylalanine 0.15mg 0.752mg 0%
Valine 0.185mg 0.992mg 0%
Histidine 0.089mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +95.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +489%
Contains more OtherOther +79.4%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +175.2%
Contains more Poly. FatPolyunsaturated fat +141.1%
Contains less Sat. FatSaturated fat -63.7%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.