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  6. Pacific saury raw vs. Bell pepper

Pacific saury raw vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and bell peppers

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline; however, bell peppers are higher in vitamin C and vitamin B6.
  • Bell peppers cover your daily vitamin C needs 85% more than pacific saury raw.
  • Bell peppers have less cholesterol.
  • The glycemic index of bell peppers is higher.

Food varieties used in this article are Fish, pike, northern, raw and Peppers, sweet, green, raw.

Infographic

Pacific saury raw vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +48%
Contains more IronIron +61.8%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +96.7%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +29.4%
Contains less SodiumSodium -92.3%

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.
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +379.2%
Contains more Vitamin B5Vitamin B5 +657.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +1081.8%
Contains more Vitamin CVitamin C +2015.8%
Contains more Vitamin EVitamin E +85%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin KVitamin K +7300%
~equal in Vitamin B1 ~0.057mg

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +2139.5%
Contains more FatsFats +305.9%
Contains more OtherOther +156.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1862.5%
Contains more Poly. FatPolyunsaturated fat +225.8%
Contains less Sat. FatSaturated fat -50.8%

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 Bell pepper
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Bell pepper DV% diff.
Vitamin C 3.8mg 80.4mg 85%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.86g 37%
Phosphorus 220mg 20mg 29%
Selenium 12.6µg 0µg 23%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin B5 0.75mg 0.099mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 5.5mg 11%
Vitamin B3 2.3mg 0.48mg 11%
Vitamin B6 0.117mg 0.224mg 8%
Fiber 0g 1.7g 7%
Vitamin K 0.1µg 7.4µg 6%
Manganese 0.24mg 0.122mg 5%
Calcium 57mg 10mg 5%
Zinc 0.67mg 0.13mg 5%
Magnesium 31mg 10mg 5%
Calories 88kcal 20kcal 3%
Vitamin B2 0.063mg 0.028mg 3%
Iron 0.55mg 0.34mg 3%
Sodium 39mg 3mg 2%
Copper 0.051mg 0.066mg 2%
Potassium 259mg 175mg 2%
Carbs 0g 4.64g 2%
Vitamin E 0.2mg 0.37mg 1%
Folate 15µg 10µg 1%
Fructose 1.12g 1%
Fats 0.69g 0.17g 1%
Polyunsaturated fat 0.202g 0.062g 1%
Net carbs 0g 2.94g N/A
Sugar 0g 2.4g N/A
Vitamin A 21µg 18µg 0%
Vitamin B1 0.058mg 0.057mg 0%
Saturated fat 0.118g 0.058g 0%
Monounsaturated fat 0.157g 0.008g 0%
Tryptophan 0.216mg 0.012mg 0%
Threonine 0.844mg 0.036mg 0%
Isoleucine 0.887mg 0.024mg 0%
Leucine 1.565mg 0.036mg 0%
Lysine 1.768mg 0.039mg 0%
Methionine 0.57mg 0.007mg 0%
Phenylalanine 0.752mg 0.092mg 0%
Valine 0.992mg 0.036mg 0%
Histidine 0.567mg 0.01mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
39%
Pacific saury raw
31%
Bell pepper
Minerals Daily Need Coverage Score
32%
Pacific saury raw
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.4g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Bell pepper
Bell pepper is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.06g)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.