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  6. Pacific saury raw vs. Basil

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

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What are the main differences between pacific saury raw and basil?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D, yet basil is richer in vitamin K, vitamin A, manganese, copper, iron, and vitamin C.
  • Basil's daily need coverage for vitamin K is 346% higher.
  • Pacific saury raw has a lower glycemic index than basil.

We used Fish, pike, northern, raw and Basil, fresh types in this comparison.

Infographic

Pacific saury raw vs Basil 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%
Basil
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PhosphorusPhosphorus +292.9%
Contains more SeleniumSelenium +4100%
Contains more MagnesiumMagnesium +106.5%
Contains more CalciumCalcium +210.5%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +476.4%
Contains more CopperCopper +654.9%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +378.3%

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%
Basil
Basil
7
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +155%
Contains more Vitamin B5Vitamin B5 +258.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +470.2%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +1157.1%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +414700%
Contains more FolateFolate +353.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Basil DV% diff.
Vitamin K 0.1µg 414.8µg 346%
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.148mg 39%
Copper 0.051mg 0.385mg 37%
Iron 0.55mg 3.17mg 33%
Protein 19.26g 3.15g 32%
Vitamin A 21µg 264µg 27%
Phosphorus 220mg 56mg 23%
Selenium 12.6µg 0.3µg 22%
Vitamin C 3.8mg 18mg 16%
Folate 15µg 68µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Calcium 57mg 177mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.209mg 11%
Choline 65mg 11.4mg 10%
Vitamin B3 2.3mg 0.902mg 9%
Magnesium 31mg 64mg 8%
Fiber 0g 1.6g 6%
Vitamin E 0.2mg 0.8mg 4%
Vitamin B6 0.117mg 0.155mg 3%
Calories 88kcal 23kcal 3%
Sodium 39mg 4mg 2%
Vitamin B1 0.058mg 0.034mg 2%
Polyunsaturated fat 0.202g 0.389g 1%
Vitamin B2 0.063mg 0.076mg 1%
Zinc 0.67mg 0.81mg 1%
Potassium 259mg 295mg 1%
Carbs 0g 2.65g 1%
Fats 0.69g 0.64g 0%
Net carbs 0g 1.05g N/A
Sugar 0g 0.3g N/A
Saturated fat 0.118g 0.041g 0%
Monounsaturated fat 0.157g 0.088g 0%
Tryptophan 0.216mg 0.039mg 0%
Threonine 0.844mg 0.104mg 0%
Isoleucine 0.887mg 0.104mg 0%
Leucine 1.565mg 0.191mg 0%
Lysine 1.768mg 0.11mg 0%
Methionine 0.57mg 0.036mg 0%
Phenylalanine 0.752mg 0.13mg 0%
Valine 0.992mg 0.127mg 0%
Histidine 0.567mg 0.051mg 0%
Fructose 0.02g 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
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +511.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.6%
Contains more OtherOther +32.7%
~equal in Fats ~0.64g

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
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +78.4%
Contains less Sat. FatSaturated fat -65.3%
Contains more Poly. FatPolyunsaturated fat +92.6%

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.