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  6. Mixed nuts vs. Pacific saury raw

Mixed nuts vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are mixed nuts and pacific saury raw different?

  • Mixed nuts are higher in copper, manganese, vitamin E, magnesium, selenium, vitamin B3, phosphorus, and fiber; however, pacific saury raw is richer in vitamin B12.
  • Daily need coverage for copper for mixed nuts is 95% higher.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than mixed nuts (24).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +638.7%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +144%
Contains more IronIron +374.5%
Contains more CopperCopper +1678.4%
Contains more ZincZinc +401.5%
Contains more PhosphorusPhosphorus +107.3%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +750%
Contains more SeleniumSelenium +169%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +3810%
Contains more Vitamin B1Vitamin B1 +225.9%
Contains more Vitamin B2Vitamin B2 +211.1%
Contains more Vitamin B3Vitamin B3 +235.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +200.9%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +453.3%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%

All nutrients comparison - raw data values

Nutrient Mixed nuts Pacific saury raw DV% diff.
Polyunsaturated fat 14.612g 0.202g 96%
Copper 0.907mg 0.051mg 95%
Vitamin B12 0µg 2µg 83%
Fats 53.95g 0.69g 82%
Manganese 2.04mg 0.24mg 78%
Monounsaturated fat 28.488g 0.157g 71%
Vitamin E 7.82mg 0.2mg 51%
Magnesium 229mg 31mg 47%
Saturated fat 8.711g 0.118g 39%
Selenium 33.9µg 12.6µg 39%
Vitamin B3 7.709mg 2.3mg 34%
Phosphorus 456mg 220mg 34%
Fiber 7g 0g 28%
Calories 607kcal 88kcal 26%
Iron 2.61mg 0.55mg 26%
Zinc 3.36mg 0.67mg 24%
Vitamin B6 0.352mg 0.117mg 18%
Folate 83µg 15µg 17%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B1 0.189mg 0.058mg 11%
Potassium 632mg 259mg 11%
Vitamin B2 0.196mg 0.063mg 10%
Vitamin B5 1.14mg 0.75mg 8%
Carbs 21.05g 0g 7%
Calcium 117mg 57mg 6%
Vitamin K 5.7µg 0.1µg 5%
Vitamin C 0.5mg 3.8mg 4%
Protein 20.04g 19.26g 2%
Vitamin A 0µg 21µg 2%
Starch 4.2g 2%
Choline 52mg 65mg 2%
Sodium 5mg 39mg 1%
Net carbs 14.05g 0g N/A
Sugar 4.15g 0g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.216mg 0%
Threonine 0.703mg 0.844mg 0%
Isoleucine 0.826mg 0.887mg 0%
Leucine 1.656mg 1.565mg 0%
Lysine 0.782mg 1.768mg 0%
Methionine 0.283mg 0.57mg 0%
Phenylalanine 1.182mg 0.752mg 0%
Valine 1.001mg 0.992mg 0%
Histidine 0.572mg 0.567mg 0%
Omega-3 - EPA 0.005g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +7718.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.9%
Contains more WaterWater +3694.2%
~equal in Protein ~19.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +18045.2%
Contains more Poly. FatPolyunsaturated fat +7133.7%
Contains less Sat. FatSaturated fat -98.6%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.