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  6. Pacific saury raw vs. Rapini

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

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How are pacific saury raw and rapini different?

  • Pacific saury raw is richer in vitamin B12, selenium, phosphorus, and vitamin D, while rapini is higher in vitamin K, vitamin A, iron, vitamin C, and folate.
  • Rapini covers your daily need for vitamin K, 187% more than pacific saury raw.
  • Rapini is lower in cholesterol.
  • Rapini has a higher glycemic index (32) than pacific saury raw (0).

Fish, pike, northern, raw and Broccoli raab, raw types were used in this article.

Infographic

Pacific saury raw vs Rapini 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%
Rapini
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +40.9%
Contains more PotassiumPotassium +32.1%
Contains more CopperCopper +21.4%
Contains more PhosphorusPhosphorus +201.4%
Contains more SeleniumSelenium +1160%
Contains more CalciumCalcium +89.5%
Contains more IronIron +289.1%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +64.6%

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%
Rapini
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +255.2%
Contains more Vitamin CVitamin C +431.6%
Contains more Vitamin AVitamin A +523.8%
Contains more Vitamin EVitamin E +710%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +453.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rapini DV% diff.
Vitamin K 0.1µg 224µg 187%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 3.17g 32%
Selenium 12.6µg 1µg 21%
Phosphorus 220mg 73mg 21%
Iron 0.55mg 2.14mg 20%
Vitamin C 3.8mg 20.2mg 18%
Folate 15µg 83µg 17%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin A 21µg 131µg 12%
Fiber 0g 2.7g 11%
Vitamin B1 0.058mg 0.162mg 9%
Vitamin E 0.2mg 1.62mg 9%
Vitamin B5 0.75mg 0.322mg 9%
Choline 65mg 18.3mg 8%
Manganese 0.24mg 0.395mg 7%
Vitamin B3 2.3mg 1.221mg 7%
Calcium 57mg 108mg 5%
Vitamin B2 0.063mg 0.129mg 5%
Vitamin B6 0.117mg 0.171mg 4%
Calories 88kcal 22kcal 3%
Potassium 259mg 196mg 2%
Magnesium 31mg 22mg 2%
Zinc 0.67mg 0.77mg 1%
Copper 0.051mg 0.042mg 1%
Carbs 0g 2.85g 1%
Fats 0.69g 0.49g 0%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Sodium 39mg 33mg 0%
Saturated fat 0.118g 0.05g 0%
Monounsaturated fat 0.157g 0.026g 0%
Polyunsaturated fat 0.202g 0.13g 0%
Tryptophan 0.216mg 0.043mg 0%
Threonine 0.844mg 0.106mg 0%
Isoleucine 0.887mg 0.104mg 0%
Leucine 1.565mg 0.17mg 0%
Lysine 1.768mg 0.198mg 0%
Methionine 0.57mg 0.048mg 0%
Phenylalanine 0.752mg 0.128mg 0%
Valine 0.992mg 0.153mg 0%
Histidine 0.567mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +507.6%
Contains more FatsFats +40.8%
Contains more OtherOther +20.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.3%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +503.8%
Contains more Poly. FatPolyunsaturated fat +55.4%
Contains less Sat. FatSaturated fat -57.6%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.