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  6. Pacific saury raw vs. Broccoli

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

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Important differences between pacific saury raw and broccoli

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D; however, broccoli is richer in vitamin C, vitamin K, folate, vitamin A, and fiber.
  • Broccoli's daily need coverage for vitamin C is 95% more.
  • Broccoli contains less cholesterol.
  • Broccoli has a higher glycemic index. The glycemic index of broccoli is 32, while the glycemic index of pacific saury raw is 0.

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

Infographic

Pacific saury raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +21.3%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +404%
Contains more PotassiumPotassium +22%
Contains more IronIron +32.7%
Contains less SodiumSodium -15.4%
~equal in Copper ~0.049mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +259.9%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +247.6%
Contains more Vitamin CVitamin C +2247.4%
Contains more Vitamin AVitamin A +47.6%
Contains more Vitamin EVitamin E +290%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +320%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Broccoli DV% diff.
Vitamin C 3.8mg 89.2mg 95%
Vitamin K 0.1µg 101.6µg 85%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.82g 33%
Phosphorus 220mg 66mg 22%
Selenium 12.6µg 2.5µg 18%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Folate 15µg 63µg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.639mg 10%
Fiber 0g 2.6g 10%
Choline 65mg 18.7mg 8%
Vitamin E 0.2mg 0.78mg 4%
Vitamin B6 0.117mg 0.175mg 4%
Vitamin B5 0.75mg 0.573mg 4%
Vitamin B2 0.063mg 0.117mg 4%
Calories 88kcal 34kcal 3%
Potassium 259mg 316mg 2%
Iron 0.55mg 0.73mg 2%
Zinc 0.67mg 0.41mg 2%
Carbs 0g 6.64g 2%
Magnesium 31mg 21mg 2%
Calcium 57mg 47mg 1%
Fructose 0.68g 1%
Vitamin A 21µg 31µg 1%
Vitamin B1 0.058mg 0.071mg 1%
Manganese 0.24mg 0.21mg 1%
Polyunsaturated fat 0.202g 0.038g 1%
Fats 0.69g 0.37g 0%
Net carbs 0g 4.04g N/A
Sugar 0g 1.7g N/A
Copper 0.051mg 0.049mg 0%
Sodium 39mg 33mg 0%
Saturated fat 0.118g 0.039g 0%
Monounsaturated fat 0.157g 0.011g 0%
Tryptophan 0.216mg 0.033mg 0%
Threonine 0.844mg 0.088mg 0%
Isoleucine 0.887mg 0.079mg 0%
Leucine 1.565mg 0.129mg 0%
Lysine 1.768mg 0.135mg 0%
Methionine 0.57mg 0.038mg 0%
Phenylalanine 0.752mg 0.117mg 0%
Valine 0.992mg 0.125mg 0%
Histidine 0.567mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +583%
Contains more FatsFats +86.5%
Contains more OtherOther +29.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.2%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains more Poly. FatPolyunsaturated fat +431.6%
Contains less Sat. FatSaturated fat -66.9%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.