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  6. Pacific saury raw vs. Adzuki bean

Pacific saury raw vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between pacific saury raw and adzuki bean

  • Pacific saury raw has more vitamin B12, while adzuki bean has more folate, copper, manganese, iron, fiber, zinc, vitamin B1, potassium, and phosphorus.
  • Adzuki bean covers your daily need for folate, 152% more than pacific saury raw.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of adzuki bean is 29.

These are the specific foods used in this comparison Fish, pike, northern, raw and Beans, adzuki, mature seeds, raw.

Infographic

Pacific saury raw vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +306.5%
Contains more MagnesiumMagnesium +309.7%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +384.2%
Contains more IronIron +805.5%
Contains more CopperCopper +2045.1%
Contains more ZincZinc +652.2%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +620.8%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +684.5%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +96.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +4046.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Adzuki bean DV% diff.
Folate 15µg 622µg 152%
Copper 0.051mg 1.094mg 116%
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.73mg 65%
Iron 0.55mg 4.98mg 55%
Fiber 0g 12.7g 51%
Zinc 0.67mg 5.04mg 40%
Vitamin B1 0.058mg 0.455mg 33%
Potassium 259mg 1254mg 29%
Magnesium 31mg 127mg 23%
Phosphorus 220mg 381mg 23%
Carbs 0g 62.9g 21%
Vitamin B6 0.117mg 0.351mg 18%
Selenium 12.6µg 3.1µg 17%
Vitamin B5 0.75mg 1.471mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Calories 88kcal 329kcal 12%
Vitamin B2 0.063mg 0.22mg 12%
Vitamin D 99IU 0IU 12%
Vitamin C 3.8mg 0mg 4%
Vitamin A 21µg 1µg 2%
Vitamin B3 2.3mg 2.63mg 2%
Vitamin E 0.2mg 1%
Polyunsaturated fat 0.202g 0.113g 1%
Calcium 57mg 66mg 1%
Protein 19.26g 19.87g 1%
Sodium 39mg 5mg 1%
Fats 0.69g 0.53g 0%
Net carbs 0g 50.2g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.191g 0%
Monounsaturated fat 0.157g 0.05g 0%
Tryptophan 0.216mg 0.191mg 0%
Threonine 0.844mg 0.674mg 0%
Isoleucine 0.887mg 0.791mg 0%
Leucine 1.565mg 1.668mg 0%
Lysine 1.768mg 1.497mg 0%
Methionine 0.57mg 0.21mg 0%
Phenylalanine 0.752mg 1.052mg 0%
Valine 0.992mg 1.023mg 0%
Histidine 0.567mg 0.524mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +30.2%
Contains more WaterWater +487.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.5%
~equal in Protein ~19.87g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -38.2%
Contains more Mono. FatMonounsaturated fat +214%
Contains more Poly. FatPolyunsaturated fat +78.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.