Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Avocado

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

Compare

How are pacific saury raw and avocadoes different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, and vitamin D; however, avocadoes are richer in fiber, vitamin K, folate, copper, and vitamin B5.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Avocadoes have less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than avocadoes (40).

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.
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +375%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +69%
Contains more SeleniumSelenium +3050%
Contains more PotassiumPotassium +87.3%
Contains more CopperCopper +272.5%
Contains less SodiumSodium -82.1%
~equal in Magnesium ~29mg
~equal in Iron ~0.55mg
~equal in Zinc ~0.64mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.7%
Contains more Vitamin CVitamin C +163.2%
Contains more Vitamin EVitamin E +935%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +440%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Avocado DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2g 35%
Fiber 0g 6.7g 27%
Phosphorus 220mg 52mg 24%
Monounsaturated fat 0.157g 9.799g 24%
Selenium 12.6µg 0.4µg 22%
Fats 0.69g 14.66g 21%
Vitamin K 0.1µg 21µg 17%
Folate 15µg 81µg 17%
Copper 0.051mg 0.19mg 15%
Cholesterol 39mg 0mg 13%
Vitamin B5 0.75mg 1.389mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin E 0.2mg 2.07mg 12%
Polyunsaturated fat 0.202g 1.816g 11%
Vitamin B6 0.117mg 0.257mg 11%
Choline 65mg 14.2mg 9%
Saturated fat 0.118g 2.126g 9%
Potassium 259mg 485mg 7%
Vitamin C 3.8mg 10mg 7%
Calcium 57mg 12mg 5%
Vitamin B2 0.063mg 0.13mg 5%
Vitamin B3 2.3mg 1.738mg 4%
Calories 88kcal 160kcal 4%
Manganese 0.24mg 0.142mg 4%
Carbs 0g 8.53g 3%
Vitamin A 21µg 7µg 2%
Vitamin B1 0.058mg 0.067mg 1%
Sodium 39mg 7mg 1%
Net carbs 0g 1.83g N/A
Magnesium 31mg 29mg 0%
Iron 0.55mg 0.55mg 0%
Sugar 0g 0.66g N/A
Zinc 0.67mg 0.64mg 0%
Starch 0.11g 0%
Tryptophan 0.216mg 0.025mg 0%
Threonine 0.844mg 0.073mg 0%
Isoleucine 0.887mg 0.084mg 0%
Leucine 1.565mg 0.143mg 0%
Lysine 1.768mg 0.132mg 0%
Methionine 0.57mg 0.038mg 0%
Phenylalanine 0.752mg 0.097mg 0%
Valine 0.992mg 0.107mg 0%
Histidine 0.567mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +863%
Contains more FatsFats +2024.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +39.8%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +6141.4%
Contains more Poly. FatPolyunsaturated fat +799%

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.