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  6. Pacific saury raw vs. Broad bean raw

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

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A recap on differences between Pacific saury raw and Broad bean raw

  • Pacific saury raw has more Vitamin B12, Selenium, and Vitamin D, however, Broad bean raw is higher in Copper, Vitamin K, Folate, Fiber, Manganese, and Vitamin B2.
  • Pacific saury raw covers your daily Vitamin B12 needs 83% more than Broad bean raw.
  • Broad bean raw has less Cholesterol.

Food varieties used in this article are Fish, pike, northern, raw and Beans, fava, in pod, raw.

Infographic

Pacific saury raw vs Broad 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
3
:
7
Broad bean raw
Broad bean raw
Contains more Calcium +54.1%
Contains more Phosphorus +70.5%
Contains more Selenium +1475%
Contains more Iron +181.8%
Contains more Potassium +28.2%
Contains less Sodium -35.9%
Contains more Zinc +49.3%
Contains more Copper +688.2%
Contains more Manganese +175.4%
Equal in Magnesium - 33
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
Contains more Calcium +54.1%
Contains more Phosphorus +70.5%
Contains more Selenium +1475%
Contains more Iron +181.8%
Contains more Potassium +28.2%
Contains less Sodium -35.9%
Contains more Zinc +49.3%
Contains more Copper +688.2%
Contains more Manganese +175.4%
Equal in Magnesium - 33

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
6
:
6
Broad bean raw
Broad bean raw
Contains more Vitamin D +∞%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +375.7%
Contains more Vitamin E +480%
Contains more Vitamin B1 +129.3%
Contains more Vitamin B2 +360.3%
Contains more Folate +886.7%
Contains more Vitamin K +40800%
Equal in Vitamin C - 3.7
Equal in Vitamin B3 - 2.249
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%
Broad 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 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +375.7%
Contains more Vitamin E +480%
Contains more Vitamin B1 +129.3%
Contains more Vitamin B2 +360.3%
Contains more Folate +886.7%
Contains more Vitamin K +40800%
Equal in Vitamin C - 3.7
Equal in Vitamin B3 - 2.249

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
2
Broad bean raw
Broad bean raw
Contains more Protein +143.2%
Contains more Carbs +∞%
Equal in Fats - 0.73
Equal in Water - 72.6
Equal in Other - 1.12
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more Protein +143.2%
Contains more Carbs +∞%
Equal in Fats - 0.73
Equal in Water - 72.6
Equal in Other - 1.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
1
Broad bean raw
Broad bean raw
Contains more Monounsaturated Fat +51%
Contains more Polyunsaturated fat +69.3%
Equal in Saturated Fat - 0.118
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Contains more Monounsaturated Fat +51%
Contains more Polyunsaturated fat +69.3%
Equal in Saturated Fat - 0.118

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 Broad bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Broad bean raw Opinion
Net carbs 0g 10.13g Broad bean raw
Protein 19.26g 7.92g Pacific saury raw
Fats 0.69g 0.73g Broad bean raw
Carbs 0g 17.63g Broad bean raw
Calories 88kcal 88kcal
Sugar 0g 9.21g Pacific saury raw
Fiber 0g 7.5g Broad bean raw
Calcium 57mg 37mg Pacific saury raw
Iron 0.55mg 1.55mg Broad bean raw
Magnesium 31mg 33mg Broad bean raw
Phosphorus 220mg 129mg Pacific saury raw
Potassium 259mg 332mg Broad bean raw
Sodium 39mg 25mg Broad bean raw
Zinc 0.67mg 1mg Broad bean raw
Copper 0.051mg 0.402mg Broad bean raw
Manganese 0.24mg 0.661mg Broad bean raw
Selenium 12.6µg 0.8µg Pacific saury raw
Vitamin A 70IU 333IU Broad bean raw
Vitamin A RAE 21µg 17µg Pacific saury raw
Vitamin E 0.2mg 1.16mg Broad bean raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 3.7mg Pacific saury raw
Vitamin B1 0.058mg 0.133mg Broad bean raw
Vitamin B2 0.063mg 0.29mg Broad bean raw
Vitamin B3 2.3mg 2.249mg Pacific saury raw
Vitamin B5 0.75mg 0.225mg Pacific saury raw
Vitamin B6 0.117mg 0.104mg Pacific saury raw
Folate 15µg 148µg Broad bean raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 40.9µg Broad bean raw
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg 0mg Broad bean raw
Saturated Fat 0.118g 0.118g
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 0.104g Pacific saury raw
Polyunsaturated fat 0.202g 0.342g Broad bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Broad bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
37%
Broad bean raw
Minerals Daily Need Coverage Score
32%
Pacific saury raw
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 9.21g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 79)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.6)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Broad bean raw
Broad bean raw is lower in Cholesterol (difference - 39mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.118 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.