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  6. Minestrone vs. Pacific saury raw

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

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Important differences between minestrone and pacific saury raw

  • Minestrone has more vitamin A; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin B5, vitamin B3, magnesium, and vitamin B6.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Minestrone contains 14 times more vitamin A than pacific saury raw. Minestrone contains 970IU of vitamin A, while pacific saury raw contains 70IU.
  • Pacific saury raw contains less sodium.
  • Minestrone has a higher glycemic index. The glycemic index of minestrone is 47, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Soup, minestrone, canned, prepared with equal volume water and Fish, pike, northern, raw.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 +933.3%
Contains more CalciumCalcium +307.1%
Contains more PotassiumPotassium +99.2%
Contains more IronIron +44.7%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +57.9%
~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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 AVitamin A +133.3%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +488.2%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Minestrone Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.77g 19.26g 35%
Phosphorus 23mg 220mg 28%
Selenium 12.6µg 23%
Cholesterol 1mg 39mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Vitamin B5 0.14mg 0.75mg 12%
Vitamin B3 0.391mg 2.3mg 12%
Sodium 254mg 39mg 9%
Magnesium 3mg 31mg 7%
Vitamin B6 0.041mg 0.117mg 6%
Manganese 0.152mg 0.24mg 4%
Calcium 14mg 57mg 4%
Vitamin C 0.5mg 3.8mg 4%
Potassium 130mg 259mg 4%
Vitamin B1 0.022mg 0.058mg 3%
Calories 34kcal 88kcal 3%
Vitamin B2 0.018mg 0.063mg 3%
Zinc 0.31mg 0.67mg 3%
Vitamin A 49µg 21µg 3%
Polyunsaturated fat 0.46g 0.202g 2%
Fiber 0.4g 0g 2%
Iron 0.38mg 0.55mg 2%
Carbs 4.66g 0g 2%
Fats 1.04g 0.69g 1%
Saturated fat 0.23g 0.118g 1%
Vitamin E 0.2mg 1%
Net carbs 4.26g 0g N/A
Copper 0.051mg 0.051mg 0%
Vitamin K 0.1µg 0%
Folate 15µg 15µg 0%
Monounsaturated fat 0.29g 0.157g 0%
Tryptophan 0.013mg 0.216mg 0%
Threonine 0.043mg 0.844mg 0%
Isoleucine 0.054mg 0.887mg 0%
Leucine 0.098mg 1.565mg 0%
Lysine 0.076mg 1.768mg 0%
Methionine 0.018mg 0.57mg 0%
Phenylalanine 0.064mg 0.752mg 0%
Valine 0.074mg 0.992mg 0%
Histidine 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +50.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%
Contains more ProteinProtein +988.1%
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +84.7%
Contains more Poly. FatPolyunsaturated fat +127.7%
Contains less Sat. FatSaturated fat -48.7%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.