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  6. Pacific saury raw vs. Black gram

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

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A recap on differences between pacific saury raw and black gram

  • Pacific saury raw has more vitamin B12; however, black gram is higher in copper, iron, fiber, magnesium, manganese, folate, zinc, phosphorus, and potassium.
  • Black gram covers your daily copper needs 103% more than pacific saury raw.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Fish, pike, northern, raw and Mungo beans, mature seeds, raw.

Infographic

Pacific saury raw vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +53.7%
Contains more MagnesiumMagnesium +761.3%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +279.5%
Contains more IronIron +1276.4%
Contains more CopperCopper +1823.5%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +72.3%
Contains more ManganeseManganese +536.3%
~equal in Sodium ~38mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370.7%
Contains more Vitamin B2Vitamin B2 +303.2%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more FolateFolate +1340%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Black gram DV% diff.
Copper 0.051mg 0.981mg 103%
Iron 0.55mg 7.57mg 88%
Vitamin B12 2µg 0µg 83%
Fiber 0g 18.3g 73%
Manganese 0.24mg 1.527mg 56%
Magnesium 31mg 267mg 56%
Folate 15µg 216µg 50%
Zinc 0.67mg 3.35mg 24%
Phosphorus 220mg 379mg 23%
Potassium 259mg 983mg 21%
Carbs 0g 58.99g 20%
Vitamin B1 0.058mg 0.273mg 18%
Vitamin B2 0.063mg 0.254mg 15%
Vitamin B6 0.117mg 0.281mg 13%
Vitamin D 2.5µg 0µg 13%
Calories 88kcal 341kcal 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Protein 19.26g 25.21g 12%
Choline 65mg 12%
Calcium 57mg 138mg 8%
Selenium 12.6µg 8.2µg 8%
Polyunsaturated fat 0.202g 1.071g 6%
Vitamin B3 2.3mg 1.447mg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B5 0.75mg 0.906mg 3%
Vitamin A 21µg 1µg 2%
Vitamin E 0.2mg 1%
Fats 0.69g 1.64g 1%
Net carbs 0g 40.69g N/A
Sodium 39mg 38mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.114g 0%
Monounsaturated fat 0.157g 0.085g 0%
Tryptophan 0.216mg 0.263mg 0%
Threonine 0.844mg 0.875mg 0%
Isoleucine 0.887mg 1.287mg 0%
Leucine 1.565mg 2.089mg 0%
Lysine 1.768mg 1.674mg 0%
Methionine 0.57mg 0.367mg 0%
Phenylalanine 0.752mg 1.473mg 0%
Valine 0.992mg 1.416mg 0%
Histidine 0.567mg 0.706mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +630.7%
Contains more ProteinProtein +30.9%
Contains more FatsFats +137.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +197.3%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +84.7%
Contains more Poly. FatPolyunsaturated fat +430.2%
~equal in Saturated fat ~0.114g

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.