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  6. Pacific saury raw vs. Amaranth

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

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The main differences between pacific saury raw and amaranth

  • Pacific saury raw has more selenium, vitamin B3, and phosphorus; however, amaranth has more manganese, iron, copper, fiber, and magnesium.
  • Daily need coverage for manganese for amaranth is 27% higher.
  • Amaranth has 10 times less vitamin B3 than pacific saury raw. Pacific saury raw has 2.3mg of vitamin B3, while amaranth has 0.235mg.
  • Amaranth has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Amaranth grain, cooked.

Infographic

Pacific saury raw vs Amaranth 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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +21.3%
Contains more PotassiumPotassium +91.9%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +129.1%
Contains more MagnesiumMagnesium +109.7%
Contains more IronIron +281.8%
Contains more CopperCopper +192.2%
Contains more ZincZinc +28.4%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +255.8%

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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +878.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +46.7%
~equal in Vitamin E ~0.19mg
~equal in Vitamin B6 ~0.113mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Amaranth DV% diff.
Vitamin B12 2µg 83%
Protein 19.26g 3.8g 31%
Manganese 0.24mg 0.854mg 27%
Iron 0.55mg 2.1mg 19%
Vitamin B5 0.75mg 15%
Vitamin B3 2.3mg 0.235mg 13%
Selenium 12.6µg 5.5µg 13%
Vitamin D 2.5µg 13%
Cholesterol 39mg 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Copper 0.051mg 0.149mg 11%
Phosphorus 220mg 148mg 10%
Fiber 0g 2.1g 8%
Magnesium 31mg 65mg 8%
Starch 16.23g 7%
Carbs 0g 18.69g 6%
Potassium 259mg 135mg 4%
Vitamin C 3.8mg 4%
Vitamin B1 0.058mg 0.015mg 4%
Vitamin B2 0.063mg 0.022mg 3%
Zinc 0.67mg 0.86mg 2%
Folate 15µg 22µg 2%
Vitamin A 21µg 2%
Saturated fat 0.118g 1%
Polyunsaturated fat 0.202g 1%
Calories 88kcal 102kcal 1%
Sodium 39mg 6mg 1%
Calcium 57mg 47mg 1%
Fats 0.69g 1.58g 1%
Net carbs 0g 16.59g N/A
Vitamin E 0.2mg 0.19mg 0%
Vitamin B6 0.117mg 0.113mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 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 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +406.8%
Contains more OtherOther +46.8%
Contains more FatsFats +129%
Contains more CarbsCarbs +∞%
~equal in Water ~75.16g

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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.