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  6. Pacific saury raw vs. Arborio rice

Pacific saury raw vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and arborio rice

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, selenium, vitamin B5, and potassium; however, arborio rice is higher in iron, folate, and vitamin B1.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than arborio rice.
  • Arborio rice has less cholesterol.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Fish, pike, northern, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Pacific saury raw vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +896.2%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +566.7%
Contains more SeleniumSelenium +68%
Contains more IronIron +165.5%
Contains more CopperCopper +41.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +48.8%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more FolateFolate +293.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Arborio rice DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.36g 34%
Phosphorus 220mg 33mg 27%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Folate 15µg 59µg 11%
Iron 0.55mg 1.46mg 11%
Carbs 0g 28.73g 10%
Selenium 12.6µg 7.5µg 9%
Vitamin B1 0.058mg 0.164mg 9%
Vitamin B5 0.75mg 0.397mg 7%
Potassium 259mg 26mg 7%
Calcium 57mg 1mg 6%
Vitamin B3 2.3mg 1.493mg 5%
Magnesium 31mg 8mg 5%
Manganese 0.24mg 0.357mg 5%
Vitamin B6 0.117mg 0.059mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B2 0.063mg 0.016mg 4%
Calories 88kcal 130kcal 2%
Vitamin A 21µg 0µg 2%
Sodium 39mg 0mg 2%
Zinc 0.67mg 0.4mg 2%
Copper 0.051mg 0.072mg 2%
Vitamin E 0.2mg 1%
Fats 0.69g 0.19g 1%
Polyunsaturated fat 0.202g 0.05g 1%
Net carbs 0g 28.73g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.051g 0%
Monounsaturated fat 0.157g 0.058g 0%
Tryptophan 0.216mg 0.027mg 0%
Threonine 0.844mg 0.084mg 0%
Isoleucine 0.887mg 0.102mg 0%
Leucine 1.565mg 0.195mg 0%
Lysine 1.768mg 0.085mg 0%
Methionine 0.57mg 0.056mg 0%
Phenylalanine 0.752mg 0.126mg 0%
Valine 0.992mg 0.144mg 0%
Histidine 0.567mg 0.056mg 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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +716.1%
Contains more FatsFats +263.2%
Contains more WaterWater +15.2%
Contains more OtherOther +494.7%
Contains more CarbsCarbs +∞%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +170.7%
Contains more Poly. FatPolyunsaturated fat +304%
Contains less Sat. FatSaturated fat -56.8%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.