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  6. Pacific saury raw vs. Avocado

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

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How are Pacific saury raw and Avocado different?

  • Pacific saury raw is higher in Vitamin B12, Phosphorus, Selenium, and Vitamin D, however, Avocado is richer in Fiber, Vitamin K, Folate, Copper, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Pacific saury raw is 83% higher.
  • Avocado has less Cholesterol.

Fish, pike, northern, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Pacific saury raw vs Avocado 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.
Pacific saury raw
Pacific saury raw
6
:
3
Avocado
Avocado
Contains more Calcium +375%
Contains more Phosphorus +323.1%
Contains more Manganese +69%
Contains more Selenium +3050%
Contains more Potassium +87.3%
Contains less Sodium -82.1%
Contains more Copper +272.5%
Equal in Iron - 0.55
Equal in Magnesium - 29
Equal in Zinc - 0.64
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +375%
Contains more Phosphorus +323.1%
Contains more Manganese +69%
Contains more Selenium +3050%
Contains more Potassium +87.3%
Contains less Sodium -82.1%
Contains more Copper +272.5%
Equal in Iron - 0.55
Equal in Magnesium - 29
Equal in Zinc - 0.64

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.
Pacific saury raw
Pacific saury raw
3
:
9
Avocado
Avocado
Contains more Vitamin D +∞%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +108.6%
Contains more Vitamin E +935%
Contains more Vitamin C +163.2%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +119.7%
Contains more Folate +440%
Contains more Vitamin K +20900%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +108.6%
Contains more Vitamin E +935%
Contains more Vitamin C +163.2%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +119.7%
Contains more Folate +440%
Contains more Vitamin K +20900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Avocado
Avocado
Contains more Protein +863%
Contains more Fats +2024.6%
Contains more Carbs +∞%
Contains more Other +39.8%
Equal in Water - 73.23
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +863%
Contains more Fats +2024.6%
Contains more Carbs +∞%
Contains more Other +39.8%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Avocado
Avocado
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +6141.4%
Contains more Polyunsaturated fat +799%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +6141.4%
Contains more Polyunsaturated fat +799%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Avocado Opinion
Net carbs 0g 1.83g Avocado
Protein 19.26g 2g Pacific saury raw
Fats 0.69g 14.66g Avocado
Carbs 0g 8.53g Avocado
Calories 88kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Pacific saury raw
Fiber 0g 6.7g Avocado
Calcium 57mg 12mg Pacific saury raw
Iron 0.55mg 0.55mg
Magnesium 31mg 29mg Pacific saury raw
Phosphorus 220mg 52mg Pacific saury raw
Potassium 259mg 485mg Avocado
Sodium 39mg 7mg Avocado
Zinc 0.67mg 0.64mg Pacific saury raw
Copper 0.051mg 0.19mg Avocado
Manganese 0.24mg 0.142mg Pacific saury raw
Selenium 12.6µg 0.4µg Pacific saury raw
Vitamin A 70IU 146IU Avocado
Vitamin A RAE 21µg 7µg Pacific saury raw
Vitamin E 0.2mg 2.07mg Avocado
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 10mg Avocado
Vitamin B1 0.058mg 0.067mg Avocado
Vitamin B2 0.063mg 0.13mg Avocado
Vitamin B3 2.3mg 1.738mg Pacific saury raw
Vitamin B5 0.75mg 1.389mg Avocado
Vitamin B6 0.117mg 0.257mg Avocado
Folate 15µg 81µg Avocado
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 21µg Avocado
Tryptophan 0.216mg 0.025mg Pacific saury raw
Threonine 0.844mg 0.073mg Pacific saury raw
Isoleucine 0.887mg 0.084mg Pacific saury raw
Leucine 1.565mg 0.143mg Pacific saury raw
Lysine 1.768mg 0.132mg Pacific saury raw
Methionine 0.57mg 0.038mg Pacific saury raw
Phenylalanine 0.752mg 0.097mg Pacific saury raw
Valine 0.992mg 0.107mg Pacific saury raw
Histidine 0.567mg 0.049mg Pacific saury raw
Cholesterol 39mg 0mg Avocado
Saturated Fat 0.118g 2.126g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 9.799g Avocado
Polyunsaturated fat 0.202g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Pacific saury raw
35%
Avocado
Minerals Daily Need Coverage Score
32%
Pacific saury raw
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 2.008g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 39mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.