Pacific saury raw vs. Cranberry bean raw — In-Depth Nutrition Comparison
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Differences between pacific saury raw and cranberry bean raw
- Pacific saury raw has more vitamin B12, while cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, potassium, magnesium, manganese, and zinc.
- Cranberry bean raw's daily need coverage for folate is 147% higher.
- Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of cranberry bean raw is 35.
The food types used in this comparison are Fish, pike, northern, raw and Beans, cranberry (roman), mature seeds, raw.
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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.
| Contains more MagnesiumMagnesium | +403.2% |
| Contains more CalciumCalcium | +122.8% |
| Contains more PotassiumPotassium | +414.3% |
| Contains more IronIron | +809.1% |
| Contains more CopperCopper | +1456.9% |
| Contains more ZincZinc | +441.8% |
| Contains more PhosphorusPhosphorus | +69.1% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +283.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +58.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1187.9% |
| Contains more Vitamin B2Vitamin B2 | +238.1% |
| Contains more Vitamin B6Vitamin B6 | +164.1% |
| Contains more FolateFolate | +3926.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more WaterWater | +537% |
| Contains more ProteinProtein | +19.6% |
| Contains more FatsFats | +78.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +192% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains less Sat. FatSaturated fat | -62.7% |
| Contains more Mono. FatMonounsaturated fat | +48.1% |
| Contains more Poly. FatPolyunsaturated fat | +160.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 15µg | 604µg | 147% |
| Fiber | 0g | 24.7g | 99% |
| Copper | 0.051mg | 0.794mg | 83% |
| Vitamin B12 | 2µg | 0µg | 83% |
| Vitamin B1 | 0.058mg | 0.747mg | 57% |
| Iron | 0.55mg | 5mg | 56% |
| Potassium | 259mg | 1332mg | 32% |
| Manganese | 0.24mg | 0.92mg | 30% |
| Magnesium | 31mg | 156mg | 30% |
| Zinc | 0.67mg | 3.63mg | 27% |
| Phosphorus | 220mg | 372mg | 22% |
| Carbs | 0g | 60.05g | 20% |
| Vitamin B6 | 0.117mg | 0.309mg | 15% |
| Vitamin D | 2.5µg | 0µg | 13% |
| Cholesterol | 39mg | 0mg | 13% |
| Choline | 65mg | 12% | |
| Calories | 88kcal | 335kcal | 12% |
| Vitamin B2 | 0.063mg | 0.213mg | 12% |
| Vitamin D | 99IU | 0IU | 12% |
| Protein | 19.26g | 23.03g | 8% |
| Calcium | 57mg | 127mg | 7% |
| Vitamin B3 | 2.3mg | 1.455mg | 5% |
| Vitamin C | 3.8mg | 0mg | 4% |
| Polyunsaturated fat | 0.202g | 0.527g | 2% |
| Vitamin A | 21µg | 0µg | 2% |
| Vitamin E | 0.2mg | 1% | |
| Sodium | 39mg | 6mg | 1% |
| Fats | 0.69g | 1.23g | 1% |
| Saturated fat | 0.118g | 0.316g | 1% |
| Net carbs | 0g | 35.35g | N/A |
| Selenium | 12.6µg | 12.7µg | 0% |
| Vitamin B5 | 0.75mg | 0.748mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.157g | 0.106g | 0% |
| Tryptophan | 0.216mg | 0.273mg | 0% |
| Threonine | 0.844mg | 0.969mg | 0% |
| Isoleucine | 0.887mg | 1.017mg | 0% |
| Leucine | 1.565mg | 1.838mg | 0% |
| Lysine | 1.768mg | 1.58mg | 0% |
| Methionine | 0.57mg | 0.346mg | 0% |
| Phenylalanine | 0.752mg | 1.245mg | 0% |
| Valine | 0.992mg | 1.205mg | 0% |
| Histidine | 0.567mg | 0.641mg | 0% |
| Omega-3 - EPA | 0.033g | N/A | |
| Omega-3 - DHA | 0.074g | N/A | |
| Omega-3 - DPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
64%
Minerals Daily Need Coverage Score
32%
117%
Comparison summary
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 0.198g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Pacific saury raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 33mg)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals