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  6. Pacific saury raw vs. Artichoke

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

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How are pacific saury raw and artichoke different?

  • Pacific saury raw is higher in vitamin B12, selenium, phosphorus, and vitamin D; however, artichoke is richer in fiber, copper, folate, vitamin K, and iron.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Artichoke has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than artichoke (32).

Fish, pike, northern, raw and Artichokes, (globe or french), raw are the varieties used in this article.

Infographic

Pacific saury raw vs Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +29.5%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +144.4%
Contains less SodiumSodium -58.5%
Contains more SeleniumSelenium +6200%
Contains more MagnesiumMagnesium +93.5%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +132.7%
Contains more CopperCopper +352.9%
~equal in Manganese ~0.256mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +119.9%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +89%
Contains more Vitamin CVitamin C +207.9%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin KVitamin K +14700%
Contains more FolateFolate +353.3%
~equal in Vitamin E ~0.19mg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B6 ~0.116mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Artichoke DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 3.27g 32%
Selenium 12.6µg 0.2µg 23%
Fiber 0g 5.4g 22%
Copper 0.051mg 0.231mg 20%
Phosphorus 220mg 90mg 19%
Folate 15µg 68µg 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin K 0.1µg 14.8µg 12%
Vitamin D 99IU 0IU 12%
Iron 0.55mg 1.28mg 9%
Vitamin C 3.8mg 11.7mg 9%
Vitamin B3 2.3mg 1.046mg 8%
Vitamin B5 0.75mg 0.338mg 8%
Magnesium 31mg 60mg 7%
Choline 65mg 34.4mg 6%
Carbs 0g 10.51g 4%
Potassium 259mg 370mg 3%
Zinc 0.67mg 0.49mg 2%
Sodium 39mg 94mg 2%
Vitamin A 21µg 1µg 2%
Calories 88kcal 47kcal 2%
Polyunsaturated fat 0.202g 0.064g 1%
Vitamin B1 0.058mg 0.072mg 1%
Manganese 0.24mg 0.256mg 1%
Calcium 57mg 44mg 1%
Fats 0.69g 0.15g 1%
Net carbs 0g 5.11g N/A
Sugar 0g 0.99g N/A
Vitamin E 0.2mg 0.19mg 0%
Vitamin B2 0.063mg 0.066mg 0%
Vitamin B6 0.117mg 0.116mg 0%
Saturated fat 0.118g 0.036g 0%
Monounsaturated fat 0.157g 0.005g 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 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +489%
Contains more FatsFats +360%
Contains more CarbsCarbs +∞%
~equal in Water ~84.94g
~equal in Other ~1.13g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +3040%
Contains more Poly. FatPolyunsaturated fat +215.6%
Contains less Sat. FatSaturated fat -69.5%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.