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  6. Pacific saury raw vs. Chinese cabbage

Pacific saury raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pacific saury raw and Chinese cabbage different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5, while Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and folate.
  • Chinese cabbage covers your daily need for vitamin A, 88% more than pacific saury raw.
  • Chinese cabbage is lower in cholesterol.
  • Chinese cabbage has a higher glycemic index (32) than pacific saury raw (0).

Fish, pike, northern, raw and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Pacific saury raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +63.2%
Contains more CopperCopper +142.9%
Contains more ZincZinc +252.6%
Contains more PhosphorusPhosphorus +494.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +50.9%
Contains more SeleniumSelenium +2420%
Contains more CalciumCalcium +84.2%
Contains more IronIron +45.5%
~equal in Potassium ~252mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +752.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +915.6%
Contains more Vitamin CVitamin C +1084.2%
Contains more Vitamin AVitamin A +961.9%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +340%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chinese cabbage DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 45mg 46%
Vitamin K 0.1µg 45.5µg 38%
Protein 19.26g 1.5g 36%
Phosphorus 220mg 37mg 26%
Vitamin A 21µg 223µg 22%
Selenium 12.6µg 0.5µg 22%
Vitamin B5 0.75mg 0.088mg 13%
Cholesterol 39mg 0mg 13%
Folate 15µg 66µg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.5mg 11%
Choline 65mg 6.4mg 11%
Vitamin B6 0.117mg 0.194mg 6%
Calcium 57mg 105mg 5%
Manganese 0.24mg 0.159mg 4%
Calories 88kcal 13kcal 4%
Zinc 0.67mg 0.19mg 4%
Fiber 0g 1g 4%
Copper 0.051mg 0.021mg 3%
Magnesium 31mg 19mg 3%
Iron 0.55mg 0.8mg 3%
Vitamin B1 0.058mg 0.04mg 2%
Vitamin B2 0.063mg 0.07mg 1%
Vitamin E 0.2mg 0.09mg 1%
Sodium 39mg 65mg 1%
Carbs 0g 2.18g 1%
Fats 0.69g 0.2g 1%
Polyunsaturated fat 0.202g 0.096g 1%
Net carbs 0g 1.18g N/A
Potassium 259mg 252mg 0%
Sugar 0g 1.18g N/A
Saturated fat 0.118g 0.027g 0%
Monounsaturated fat 0.157g 0.015g 0%
Tryptophan 0.216mg 0.015mg 0%
Threonine 0.844mg 0.049mg 0%
Isoleucine 0.887mg 0.085mg 0%
Leucine 1.565mg 0.088mg 0%
Lysine 1.768mg 0.089mg 0%
Methionine 0.57mg 0.009mg 0%
Phenylalanine 0.752mg 0.044mg 0%
Valine 0.992mg 0.066mg 0%
Histidine 0.567mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1184%
Contains more FatsFats +245%
Contains more OtherOther +41.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.8%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +946.7%
Contains more Poly. FatPolyunsaturated fat +110.4%
Contains less Sat. FatSaturated fat -77.1%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.