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  6. Pacific saury raw vs. Bean raw

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

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The main differences between Pacific saury raw and Bean raw

  • Pacific saury raw has more Vitamin B12, however, Bean raw has more Folate, Copper, Fiber, Iron, Vitamin B1, Manganese, Magnesium, Potassium, and Selenium.
  • Daily need coverage for Folate from Bean raw is 128% higher.

Food types used in this article are Fish, pike, northern, raw and Beans, pinto, mature seeds, raw.

Infographic

Pacific saury raw vs Bean raw 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
0
:
10
Bean raw
Bean raw
Contains more Calcium +98.2%
Contains more Iron +821.8%
Contains more Magnesium +467.7%
Contains more Phosphorus +86.8%
Contains more Potassium +437.8%
Contains less Sodium -69.2%
Contains more Zinc +240.3%
Contains more Copper +1651%
Contains more Manganese +378.3%
Contains more Selenium +121.4%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +98.2%
Contains more Iron +821.8%
Contains more Magnesium +467.7%
Contains more Phosphorus +86.8%
Contains more Potassium +437.8%
Contains less Sodium -69.2%
Contains more Zinc +240.3%
Contains more Copper +1651%
Contains more Manganese +378.3%
Contains more Selenium +121.4%

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
4
:
8
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +65.8%
Contains more Vitamin B1 +1129.3%
Contains more Vitamin B2 +236.5%
Contains more Vitamin B6 +305.1%
Contains more Folate +3400%
Contains more Vitamin K +5500%
Equal in Vitamin E - 0.21
Equal in Vitamin B5 - 0.785
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%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +65.8%
Contains more Vitamin B1 +1129.3%
Contains more Vitamin B2 +236.5%
Contains more Vitamin B6 +305.1%
Contains more Folate +3400%
Contains more Vitamin K +5500%
Equal in Vitamin E - 0.21
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
4
Bean raw
Bean raw
Contains more Water +596.6%
Contains more Protein +11.2%
Contains more Fats +78.3%
Contains more Carbs +∞%
Contains more Other +207.1%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Water +596.6%
Contains more Protein +11.2%
Contains more Fats +78.3%
Contains more Carbs +∞%
Contains more Other +207.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Bean raw
Bean raw
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +45.9%
Contains more Polyunsaturated fat +101.5%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +45.9%
Contains more Polyunsaturated fat +101.5%

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 Bean raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 19.26g 21.42g Bean raw
Fats 0.69g 1.23g Bean raw
Carbs 0g 62.55g Bean raw
Calories 88kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Pacific saury raw
Fiber 0g 15.5g Bean raw
Calcium 57mg 113mg Bean raw
Iron 0.55mg 5.07mg Bean raw
Magnesium 31mg 176mg Bean raw
Phosphorus 220mg 411mg Bean raw
Potassium 259mg 1393mg Bean raw
Sodium 39mg 12mg Bean raw
Zinc 0.67mg 2.28mg Bean raw
Copper 0.051mg 0.893mg Bean raw
Manganese 0.24mg 1.148mg Bean raw
Selenium 12.6µg 27.9µg Bean raw
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg 0.21mg Bean raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 6.3mg Bean raw
Vitamin B1 0.058mg 0.713mg Bean raw
Vitamin B2 0.063mg 0.212mg Bean raw
Vitamin B3 2.3mg 1.174mg Pacific saury raw
Vitamin B5 0.75mg 0.785mg Bean raw
Vitamin B6 0.117mg 0.474mg Bean raw
Folate 15µg 525µg Bean raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 5.6µg Bean raw
Tryptophan 0.216mg 0.237mg Bean raw
Threonine 0.844mg 0.81mg Pacific saury raw
Isoleucine 0.887mg 0.871mg Pacific saury raw
Leucine 1.565mg 1.558mg Pacific saury raw
Lysine 1.768mg 1.356mg Pacific saury raw
Methionine 0.57mg 0.259mg Pacific saury raw
Phenylalanine 0.752mg 1.095mg Bean raw
Valine 0.992mg 0.998mg Bean raw
Histidine 0.567mg 0.556mg Pacific saury raw
Cholesterol 39mg 0mg Bean raw
Saturated Fat 0.118g 0.235g 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 0.229g Bean raw
Polyunsaturated fat 0.202g 0.407g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Bean raw
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
70%
Bean raw
Minerals Daily Need Coverage Score
32%
Pacific saury raw
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.