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  6. Pacific saury raw vs. Buckwheat

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

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Important differences between pacific saury raw and buckwheat

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, choline, and vitamin B5; however, buckwheat is richer in fiber and copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Buckwheat contains less cholesterol.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Buckwheat groats, roasted, cooked.

Infographic

Pacific saury raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +194.3%
Contains more PhosphorusPhosphorus +214.3%
Contains more SeleniumSelenium +472.7%
Contains more MagnesiumMagnesium +64.5%
Contains more IronIron +45.5%
Contains more CopperCopper +186.3%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +67.9%
~equal in Zinc ~0.61mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B5Vitamin B5 +108.9%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +223.4%
Contains more Vitamin KVitamin K +1800%
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Buckwheat DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 3.38g 32%
Phosphorus 220mg 70mg 21%
Selenium 12.6µg 2.2µg 19%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Fiber 0g 2.7g 11%
Copper 0.051mg 0.146mg 11%
Vitamin B3 2.3mg 0.94mg 9%
Vitamin B5 0.75mg 0.359mg 8%
Choline 65mg 20.1mg 8%
Manganese 0.24mg 0.403mg 7%
Carbs 0g 19.94g 7%
Potassium 259mg 88mg 5%
Calcium 57mg 7mg 5%
Magnesium 31mg 51mg 5%
Vitamin C 3.8mg 0mg 4%
Iron 0.55mg 0.8mg 3%
Vitamin B6 0.117mg 0.077mg 3%
Sodium 39mg 4mg 2%
Vitamin A 21µg 0µg 2%
Vitamin K 0.1µg 1.9µg 2%
Vitamin B1 0.058mg 0.04mg 2%
Vitamin B2 0.063mg 0.039mg 2%
Zinc 0.67mg 0.61mg 1%
Vitamin E 0.2mg 0.09mg 1%
Calories 88kcal 92kcal 0%
Fats 0.69g 0.62g 0%
Net carbs 0g 17.24g N/A
Sugar 0g 0.9g N/A
Folate 15µg 14µg 0%
Saturated fat 0.118g 0.134g 0%
Monounsaturated fat 0.157g 0.188g 0%
Polyunsaturated fat 0.202g 0.188g 0%
Tryptophan 0.216mg 0.049mg 0%
Threonine 0.844mg 0.129mg 0%
Isoleucine 0.887mg 0.127mg 0%
Leucine 1.565mg 0.212mg 0%
Lysine 1.768mg 0.172mg 0%
Methionine 0.57mg 0.044mg 0%
Phenylalanine 0.752mg 0.133mg 0%
Valine 0.992mg 0.173mg 0%
Histidine 0.567mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +469.8%
Contains more FatsFats +11.3%
Contains more OtherOther +162.8%
Contains more CarbsCarbs +∞%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +19.7%
~equal in Polyunsaturated fat ~0.188g

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.