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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 for 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.
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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +638.7%
Contains more CalciumCalcium +571.9%
Contains more PotassiumPotassium +332%
Contains more IronIron +2440%
Contains more CopperCopper +651%
Contains more ZincZinc +1014.9%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +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.
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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +452.6%
Contains more Vitamin B1Vitamin B1 +241.4%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B6Vitamin B6 +96.6%

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
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 ProteinProtein +79%
Contains more WaterWater +853.1%
Contains more FatsFats +871%
Contains more CarbsCarbs +∞%
Contains more OtherOther +412.4%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +454.1%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cardamom DV% diff.
Manganese 0.24mg 28mg 1207%
Iron 0.55mg 13.97mg 168%
Fiber 0g 28g 112%
Vitamin B12 2µg 0µg 83%
Zinc 0.67mg 7.47mg 62%
Magnesium 31mg 229mg 47%
Copper 0.051mg 0.383mg 37%
Calcium 57mg 383mg 33%
Potassium 259mg 1119mg 25%
Selenium 12.6µg 23%
Carbs 0g 68.47g 23%
Vitamin C 3.8mg 21mg 19%
Protein 19.26g 10.76g 17%
Vitamin B5 0.75mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12%
Vitamin B1 0.058mg 0.198mg 12%
Calories 88kcal 311kcal 11%
Vitamin B6 0.117mg 0.23mg 9%
Vitamin B2 0.063mg 0.182mg 9%
Fats 0.69g 6.7g 9%
Vitamin B3 2.3mg 1.102mg 7%
Phosphorus 220mg 178mg 6%
Folate 15µg 4%
Saturated fat 0.118g 0.68g 3%
Vitamin A 21µg 0µg 2%
Monounsaturated fat 0.157g 0.87g 2%
Polyunsaturated fat 0.202g 0.43g 2%
Vitamin E 0.2mg 1%
Sodium 39mg 18mg 1%
Net carbs 0g 40.47g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
18%
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 Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 39mg)
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 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.