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  6. Pacific saury raw vs. Cardamom

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

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How are Pacific saury raw and Cardamom different?

  • Pacific saury raw is richer in Vitamin B12, while Cardamom is higher in Manganese, Iron, Fiber, Zinc, Magnesium, Copper, Calcium, Potassium, and Vitamin C.
  • Cardamom covers your daily need of Manganese 1207% more than Pacific saury raw.

Fish, pike, northern, raw and Spices, cardamom types were used in this article.

Infographic

Pacific saury raw vs Cardamom 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.
Pacific saury raw
Pacific saury raw
2
:
8
Cardamom
Cardamom
Contains more Phosphorus +23.6%
Contains more Calcium +571.9%
Contains more Iron +2440%
Contains more Magnesium +638.7%
Contains more Potassium +332%
Contains less Sodium -53.8%
Contains more Zinc +1014.9%
Contains more Copper +651%
Contains more Manganese +11566.7%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains more Phosphorus +23.6%
Contains more Calcium +571.9%
Contains more Iron +2440%
Contains more Magnesium +638.7%
Contains more Potassium +332%
Contains less Sodium -53.8%
Contains more Zinc +1014.9%
Contains more Copper +651%
Contains more Manganese +11566.7%

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.
Pacific saury raw
Pacific saury raw
8
:
4
Cardamom
Cardamom
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +452.6%
Contains more Vitamin B1 +241.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B6 +96.6%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Cardamom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +452.6%
Contains more Vitamin B1 +241.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B6 +96.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Cardamom
Cardamom
Contains more Protein +79%
Contains more Water +853.1%
Contains more Fats +871%
Contains more Carbs +∞%
Contains more Other +412.4%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Cardamom
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more Protein +79%
Contains more Water +853.1%
Contains more Fats +871%
Contains more Carbs +∞%
Contains more Other +412.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Cardamom
Cardamom
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +454.1%
Contains more Polyunsaturated fat +112.9%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +454.1%
Contains more Polyunsaturated fat +112.9%

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 Cardamom
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cardamom Opinion
Net carbs 0g 40.47g Cardamom
Protein 19.26g 10.76g Pacific saury raw
Fats 0.69g 6.7g Cardamom
Carbs 0g 68.47g Cardamom
Calories 88kcal 311kcal Cardamom
Fiber 0g 28g Cardamom
Calcium 57mg 383mg Cardamom
Iron 0.55mg 13.97mg Cardamom
Magnesium 31mg 229mg Cardamom
Phosphorus 220mg 178mg Pacific saury raw
Potassium 259mg 1119mg Cardamom
Sodium 39mg 18mg Cardamom
Zinc 0.67mg 7.47mg Cardamom
Copper 0.051mg 0.383mg Cardamom
Manganese 0.24mg 28mg Cardamom
Selenium 12.6µg Pacific saury raw
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 21mg Cardamom
Vitamin B1 0.058mg 0.198mg Cardamom
Vitamin B2 0.063mg 0.182mg Cardamom
Vitamin B3 2.3mg 1.102mg Pacific saury raw
Vitamin B5 0.75mg Pacific saury raw
Vitamin B6 0.117mg 0.23mg Cardamom
Folate 15µg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg 0mg Cardamom
Saturated Fat 0.118g 0.68g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 0.87g Cardamom
Polyunsaturated fat 0.202g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
42%
Pacific saury raw
20%
Cardamom
Minerals Daily Need Coverage Score
32%
Pacific saury raw
496%
Cardamom

Comparison summary

Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.562g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $5)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.