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  6. Nutmeg vs. Pacific saury raw

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

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What are the differences between nutmeg and pacific saury raw?

  • Nutmeg is higher in manganese, copper, fiber, magnesium, iron, and vitamin B1, yet pacific saury raw is higher in vitamin B12, selenium, and vitamin D.
  • Nutmeg's daily need coverage for saturated fat is 129% more.
  • The amount of saturated fat in pacific saury raw is lower.

We used Spices, nutmeg, ground and Fish, pike, northern, raw types in this article.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +490.3%
Contains more CalciumCalcium +222.8%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +452.7%
Contains more CopperCopper +1913.7%
Contains more ZincZinc +220.9%
Contains less SodiumSodium -59%
Contains more ManganeseManganese +1108.3%
Contains more SeleniumSelenium +687.5%
~equal in Phosphorus ~220mg

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.
Nutmeg
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 +496.6%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more FolateFolate +406.7%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +638.6%

All nutrients comparison - raw data values

Nutrient Nutmeg Pacific saury raw DV% diff.
Saturated fat 25.94g 0.118g 117%
Manganese 2.9mg 0.24mg 116%
Copper 1.027mg 0.051mg 108%
Vitamin B12 0µg 2µg 83%
Fiber 20.8g 0g 83%
Fats 36.31g 0.69g 55%
Magnesium 183mg 31mg 36%
Iron 3.04mg 0.55mg 31%
Protein 5.84g 19.26g 27%
Vitamin B1 0.346mg 0.058mg 24%
Calories 525kcal 88kcal 22%
Selenium 1.6µg 12.6µg 20%
Carbs 49.29g 0g 16%
Folate 76µg 15µg 15%
Vitamin B5 0.75mg 15%
Cholesterol 0mg 39mg 13%
Calcium 184mg 57mg 13%
Zinc 2.15mg 0.67mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 8.8mg 65mg 10%
Monounsaturated fat 3.22g 0.157g 8%
Vitamin B3 1.299mg 2.3mg 6%
Vitamin B6 0.16mg 0.117mg 3%
Potassium 350mg 259mg 3%
Vitamin A 5µg 21µg 2%
Polyunsaturated fat 0.35g 0.202g 1%
Vitamin E 0mg 0.2mg 1%
Sodium 16mg 39mg 1%
Phosphorus 213mg 220mg 1%
Vitamin C 3mg 3.8mg 1%
Net carbs 28.49g 0g N/A
Sugar 2.99g 0g N/A
Vitamin B2 0.057mg 0.063mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 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
Nutmeg
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +5162.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +106.2%
Contains more ProteinProtein +229.8%
Contains more WaterWater +1166.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +1951%
Contains more Poly. FatPolyunsaturated fat +73.3%
Contains less Sat. FatSaturated fat -99.5%

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.