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  6. Pacific saury raw vs. Beans

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

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Differences between pacific saury raw and beans

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, selenium, and vitamin B3, while beans have more fiber, copper, vitamin B1, and zinc.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of cholesterol in beans is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Fish, pike, northern, raw and Beans, baked, canned, no salt added.

Infographic

Pacific saury raw vs Beans 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%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +14%
Contains more IronIron +89.7%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +180%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +303.9%
Contains more ZincZinc +109%
Contains less SodiumSodium -97.4%
~equal in Magnesium ~32mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +434.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +60%
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Beans DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 4.8g 29%
Fiber 0g 5.5g 22%
Copper 0.051mg 0.206mg 17%
Phosphorus 220mg 104mg 17%
Selenium 12.6µg 4.5µg 15%
Vitamin B5 0.75mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99 IU 0 IU 12%
Vitamin B3 2.3mg 0.43mg 12%
Manganese 0.24mg 10%
Vitamin B1 0.058mg 0.15mg 8%
Carbs 0g 20.49g 7%
Zinc 0.67mg 1.4mg 7%
Choline 65mg 30.8mg 6%
Iron 0.55mg 0.29mg 3%
Sodium 39mg 1mg 2%
Vitamin A 21µg 5µg 2%
Folate 15µg 24µg 2%
Calories 88kcal 105kcal 1%
Vitamin C 3.8mg 3.1mg 1%
Calcium 57mg 50mg 1%
Potassium 259mg 296mg 1%
Vitamin B6 0.117mg 0.13mg 1%
Vitamin K 0.1µg 0.8µg 1%
Fats 0.69g 0.4g 0%
Net carbs 0g 14.99g N/A
Magnesium 31mg 32mg 0%
Sugar 0g 7.78g N/A
Vitamin E 0.2mg 0.15mg 0%
Vitamin B2 0.063mg 0.06mg 0%
Saturated fat 0.118g 0.103g 0%
Monounsaturated fat 0.157g 0.035g 0%
Polyunsaturated fat 0.202g 0.172g 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +301.3%
Contains more FatsFats +72.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +51.3%
~equal in Water ~72.6g

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +348.6%
Contains more Poly. FatPolyunsaturated fat +17.4%
Contains less Sat. FatSaturated fat -12.7%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.