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  6. Pacific saury raw vs. Baked beans

Pacific saury raw vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and baked beans?

  • Pacific saury raw is higher in vitamin B12, vitamin D, phosphorus, selenium, vitamin B5, and vitamin B3, yet baked beans are higher in fiber, iron, and copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of sodium in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Beans, baked, home prepared types in this article.

Infographic

Pacific saury raw vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +121.1%
Contains more MagnesiumMagnesium +38.7%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +261.8%
Contains more CopperCopper +211.8%
~equal in Calcium ~61mg
~equal in Zinc ~0.73mg
~equal in Manganese ~0.255mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +245.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +463.7%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +134.5%
Contains more FolateFolate +220%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Baked beans DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 5.54g 27%
Fiber 0g 5.5g 22%
Iron 0.55mg 1.99mg 18%
Sodium 39mg 422mg 17%
Phosphorus 220mg 109mg 16%
Selenium 12.6µg 5.7µg 13%
Vitamin D 2.5µg 0µg 13%
Choline 65mg 12%
Copper 0.051mg 0.159mg 12%
Vitamin B3 2.3mg 0.408mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.155mg 12%
Cholesterol 39mg 5mg 11%
Saturated fat 0.118g 1.948g 8%
Folate 15µg 48µg 8%
Carbs 0g 21.63g 7%
Vitamin B1 0.058mg 0.136mg 7%
Fats 0.69g 5.15g 7%
Monounsaturated fat 0.157g 2.133g 5%
Polyunsaturated fat 0.202g 0.74g 4%
Calories 88kcal 155kcal 3%
Magnesium 31mg 43mg 3%
Potassium 259mg 358mg 3%
Vitamin C 3.8mg 1.1mg 3%
Vitamin A 21µg 0µg 2%
Vitamin B6 0.117mg 0.09mg 2%
Vitamin B2 0.063mg 0.049mg 1%
Manganese 0.24mg 0.255mg 1%
Vitamin E 0.2mg 1%
Zinc 0.67mg 0.73mg 1%
Net carbs 0g 16.13g N/A
Calcium 57mg 61mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.067mg 0%
Threonine 0.844mg 0.228mg 0%
Isoleucine 0.887mg 0.242mg 0%
Leucine 1.565mg 0.428mg 0%
Lysine 1.768mg 0.379mg 0%
Methionine 0.57mg 0.086mg 0%
Phenylalanine 0.752mg 0.287mg 0%
Valine 0.992mg 0.282mg 0%
Histidine 0.567mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +247.7%
Contains more WaterWater +21.1%
Contains more FatsFats +646.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.1%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +1258.6%
Contains more Poly. FatPolyunsaturated fat +266.3%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.