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  6. Pacific saury raw vs. Black turtle bean

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

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How are pacific saury raw and black turtle bean different?

  • Pacific saury raw is richer in vitamin B12, while black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, potassium, manganese, phosphorus, and magnesium.
  • Black turtle bean covers your daily need for folate, 107% more than pacific saury raw.
  • Black turtle bean has a higher glycemic index (20) than pacific saury raw (0).

Fish, pike, northern, raw and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Pacific saury raw vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +293.8%
Contains more MagnesiumMagnesium +416.1%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +479.2%
Contains more IronIron +1481.8%
Contains more CopperCopper +1860.8%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +316.7%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1451.7%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +2860%
~equal in Vitamin E ~0.21mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Black turtle bean DV% diff.
Folate 15µg 444µg 107%
Copper 0.051mg 1mg 105%
Iron 0.55mg 8.7mg 102%
Vitamin B12 2µg 0µg 83%
Vitamin B1 0.058mg 0.9mg 70%
Fiber 0g 15.5g 62%
Potassium 259mg 1500mg 37%
Manganese 0.24mg 1mg 33%
Magnesium 31mg 160mg 31%
Phosphorus 220mg 440mg 31%
Carbs 0g 63.25g 21%
Selenium 12.6µg 3.2µg 17%
Zinc 0.67mg 2.2mg 14%
Vitamin B6 0.117mg 0.286mg 13%
Vitamin D 2.5µg 0µg 13%
Calories 88kcal 339kcal 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Calcium 57mg 160mg 10%
Vitamin B2 0.063mg 0.193mg 10%
Vitamin K 0.1µg 5.6µg 5%
Protein 19.26g 21.25g 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B5 0.75mg 0.899mg 3%
Vitamin A 21µg 0µg 2%
Vitamin B3 2.3mg 1.955mg 2%
Saturated fat 0.118g 0.232g 1%
Polyunsaturated fat 0.202g 0.387g 1%
Sodium 39mg 9mg 1%
Fats 0.69g 0.9g 0%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin E 0.2mg 0.21mg 0%
Monounsaturated fat 0.157g 0.078g 0%
Tryptophan 0.216mg 0.252mg 0%
Threonine 0.844mg 0.894mg 0%
Isoleucine 0.887mg 0.938mg 0%
Leucine 1.565mg 1.697mg 0%
Lysine 1.768mg 1.459mg 0%
Methionine 0.57mg 0.32mg 0%
Phenylalanine 0.752mg 1.149mg 0%
Valine 0.992mg 1.112mg 0%
Histidine 0.567mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +617.5%
Contains more ProteinProtein +10.3%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +218.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +101.3%
Contains more Poly. FatPolyunsaturated fat +91.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.