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  6. Pacific saury raw vs. Almonds

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

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Summary of differences between pacific saury raw and almonds

  • Pacific saury raw has more vitamin B12, while almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, iron, phosphorus, and zinc.
  • Almonds cover your daily need for vitamin E, 170% more than pacific saury raw.

These are the specific foods used in this comparison Fish, pike, northern, raw and Nuts, almonds.

Infographic

Pacific saury raw vs Almonds 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +207.3%
Contains more MagnesiumMagnesium +771%
Contains more CalciumCalcium +371.9%
Contains more PotassiumPotassium +183%
Contains more IronIron +574.5%
Contains more CopperCopper +1921.6%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +807.9%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%
Contains more Vitamin EVitamin E +12715%
Contains more Vitamin B1Vitamin B1 +253.4%
Contains more Vitamin B2Vitamin B2 +1706.3%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +193.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Almonds DV% diff.
Vitamin E 0.2mg 25.63mg 170%
Copper 0.051mg 1.031mg 109%
Manganese 0.24mg 2.179mg 84%
Vitamin B12 2µg 0µg 83%
Vitamin B2 0.063mg 1.138mg 83%
Polyunsaturated fat 0.202g 12.329g 81%
Monounsaturated fat 0.157g 31.551g 78%
Fats 0.69g 49.93g 76%
Magnesium 31mg 270mg 57%
Fiber 0g 12.5g 50%
Iron 0.55mg 3.71mg 40%
Phosphorus 220mg 481mg 37%
Calories 88kcal 579kcal 25%
Zinc 0.67mg 3.12mg 22%
Calcium 57mg 269mg 21%
Saturated fat 0.118g 3.802g 17%
Selenium 12.6µg 4.1µg 15%
Potassium 259mg 733mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B1 0.058mg 0.205mg 12%
Vitamin B3 2.3mg 3.618mg 8%
Folate 15µg 44µg 7%
Carbs 0g 21.55g 7%
Vitamin B5 0.75mg 0.471mg 6%
Protein 19.26g 21.15g 4%
Vitamin C 3.8mg 0mg 4%
Vitamin A 21µg 0µg 2%
Sodium 39mg 1mg 2%
Vitamin B6 0.117mg 0.137mg 2%
Choline 65mg 52.1mg 2%
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.216mg 0.211mg 0%
Threonine 0.844mg 0.601mg 0%
Isoleucine 0.887mg 0.751mg 0%
Leucine 1.565mg 1.473mg 0%
Lysine 1.768mg 0.568mg 0%
Methionine 0.57mg 0.157mg 0%
Phenylalanine 0.752mg 1.132mg 0%
Valine 0.992mg 0.855mg 0%
Histidine 0.567mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1689.6%
Contains more FatsFats +7136.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.9%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +19996.2%
Contains more Poly. FatPolyunsaturated fat +6003.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.