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  6. Pacific saury raw vs. Green beans

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

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A recap on differences between pacific saury raw and green beans

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3; however, green beans are higher in vitamin K, fiber, and vitamin A.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than green beans.
  • Green beans have less cholesterol.
  • The glycemic index of green beans is higher.

Food varieties used in this article are Fish, pike, northern, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Pacific saury raw vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +29.5%
Contains more PotassiumPotassium +77.4%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +6200%
Contains more IronIron +18.2%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +18.8%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +274.6%
Contains more Vitamin B5Vitamin B5 +913.5%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.6%
Contains more Vitamin CVitamin C +155.3%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Green beans DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 47.9µg 40%
Protein 19.26g 1.89g 35%
Phosphorus 220mg 29mg 27%
Selenium 12.6µg 0.2µg 23%
Vitamin B5 0.75mg 0.074mg 14%
Fiber 0g 3.2g 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.614mg 11%
Choline 65mg 16.9mg 9%
Vitamin C 3.8mg 9.7mg 7%
Vitamin B6 0.117mg 0.056mg 5%
Folate 15µg 33µg 5%
Zinc 0.67mg 0.25mg 4%
Vitamin B2 0.063mg 0.097mg 3%
Potassium 259mg 146mg 3%
Magnesium 31mg 18mg 3%
Carbs 0g 7.88g 3%
Calories 88kcal 35kcal 3%
Sodium 39mg 1mg 2%
Vitamin E 0.2mg 0.46mg 2%
Manganese 0.24mg 0.285mg 2%
Vitamin B1 0.058mg 0.074mg 1%
Vitamin A 21µg 32µg 1%
Copper 0.051mg 0.057mg 1%
Iron 0.55mg 0.65mg 1%
Calcium 57mg 44mg 1%
Fats 0.69g 0.28g 1%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Saturated fat 0.118g 0.064g 0%
Monounsaturated fat 0.157g 0.011g 0%
Polyunsaturated fat 0.202g 0.145g 0%
Tryptophan 0.216mg 0.02mg 0%
Threonine 0.844mg 0.082mg 0%
Isoleucine 0.887mg 0.069mg 0%
Leucine 1.565mg 0.116mg 0%
Lysine 1.768mg 0.091mg 0%
Methionine 0.57mg 0.023mg 0%
Phenylalanine 0.752mg 0.069mg 0%
Valine 0.992mg 0.093mg 0%
Histidine 0.567mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +919%
Contains more FatsFats +146.4%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.1%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains more Poly. FatPolyunsaturated fat +39.3%
Contains less Sat. FatSaturated fat -45.8%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.