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  6. Pacific saury raw vs. Blueberry

Pacific saury raw vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and blueberries

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline; however, blueberries are richer in vitamin K and fiber.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Blueberries contain less cholesterol.
  • Blueberries have a higher glycemic index. The glycemic index of blueberries is 53, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Blueberries, raw.

Infographic

Pacific saury raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +416.7%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +236.4%
Contains more IronIron +96.4%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +1733.3%
Contains more SeleniumSelenium +12500%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +40%

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% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin B2Vitamin B2 +53.7%
Contains more Vitamin B3Vitamin B3 +450.2%
Contains more Vitamin B5Vitamin B5 +504.8%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +983.3%
Contains more Vitamin CVitamin C +155.3%
Contains more Vitamin EVitamin E +185%
Contains more Vitamin KVitamin K +19200%

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +2502.7%
Contains more FatsFats +109.1%
Contains more OtherOther +391.3%
Contains more CarbsCarbs +∞%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +234%
Contains more Poly. FatPolyunsaturated fat +38.4%
Contains less Sat. FatSaturated fat -76.3%

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 Blueberry
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 Blueberry DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.74g 37%
Phosphorus 220mg 12mg 30%
Selenium 12.6µg 0.1µg 23%
Vitamin K 0.1µg 19.3µg 16%
Vitamin B5 0.75mg 0.124mg 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.418mg 12%
Choline 65mg 6mg 11%
Fiber 0g 2.4g 10%
Vitamin C 3.8mg 9.7mg 7%
Magnesium 31mg 6mg 6%
Fructose 4.97g 6%
Calcium 57mg 6mg 5%
Potassium 259mg 77mg 5%
Carbs 0g 14.49g 5%
Zinc 0.67mg 0.16mg 5%
Vitamin B6 0.117mg 0.052mg 5%
Manganese 0.24mg 0.336mg 4%
Iron 0.55mg 0.28mg 3%
Calories 88kcal 57kcal 2%
Folate 15µg 6µg 2%
Vitamin B1 0.058mg 0.037mg 2%
Vitamin B2 0.063mg 0.041mg 2%
Vitamin A 21µg 3µg 2%
Sodium 39mg 1mg 2%
Vitamin E 0.2mg 0.57mg 2%
Fats 0.69g 0.33g 1%
Copper 0.051mg 0.057mg 1%
Net carbs 0g 12.09g N/A
Sugar 0g 9.96g N/A
Starch 0.03g 0%
Saturated fat 0.118g 0.028g 0%
Monounsaturated fat 0.157g 0.047g 0%
Polyunsaturated fat 0.202g 0.146g 0%
Tryptophan 0.216mg 0.003mg 0%
Threonine 0.844mg 0.02mg 0%
Isoleucine 0.887mg 0.023mg 0%
Leucine 1.565mg 0.044mg 0%
Lysine 1.768mg 0.013mg 0%
Methionine 0.57mg 0.012mg 0%
Phenylalanine 0.752mg 0.026mg 0%
Valine 0.992mg 0.031mg 0%
Histidine 0.567mg 0.011mg 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 Blueberry
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
11%
Blueberry
Minerals Daily Need Coverage Score
32%
Pacific saury raw
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 9.96g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 53)
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?
Blueberry
Blueberry is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.09g)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.