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  6. Pacific saury raw vs. Cauliflower

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

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What are the differences between pacific saury raw and cauliflower?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3, yet cauliflower is higher in vitamin C, vitamin K, folate, and fiber.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of cholesterol in cauliflower is lower.

We used Fish, pike, northern, raw and Cauliflower, raw types in this article.

Infographic

Pacific saury raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +159.1%
Contains more IronIron +31%
Contains more CopperCopper +30.8%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +54.8%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +15.4%
Contains less SodiumSodium -23.1%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +353.6%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.7%
Contains more Vitamin CVitamin C +1168.4%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +280%
~equal in Vitamin B2 ~0.06mg

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +903.1%
Contains more FatsFats +146.4%
Contains more OtherOther +48.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -9.2%
Contains more Mono. FatMonounsaturated fat +361.8%
Contains more Poly. FatPolyunsaturated fat +551.6%

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 Cauliflower
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cauliflower DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 48.2mg 49%
Protein 19.26g 1.92g 35%
Phosphorus 220mg 44mg 25%
Selenium 12.6µg 0.6µg 22%
Vitamin K 0.1µg 15.5µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.507mg 11%
Folate 15µg 57µg 11%
Fiber 0g 2g 8%
Vitamin B6 0.117mg 0.184mg 5%
Zinc 0.67mg 0.27mg 4%
Calcium 57mg 22mg 4%
Magnesium 31mg 15mg 4%
Choline 65mg 44.3mg 4%
Manganese 0.24mg 0.155mg 4%
Calories 88kcal 25kcal 3%
Iron 0.55mg 0.42mg 2%
Vitamin A 21µg 0µg 2%
Carbs 0g 4.97g 2%
Vitamin B5 0.75mg 0.667mg 2%
Vitamin E 0.2mg 0.08mg 1%
Fructose 0.97g 1%
Fats 0.69g 0.28g 1%
Potassium 259mg 299mg 1%
Polyunsaturated fat 0.202g 0.031g 1%
Copper 0.051mg 0.039mg 1%
Vitamin B1 0.058mg 0.05mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Sodium 39mg 30mg 0%
Vitamin B2 0.063mg 0.06mg 0%
Saturated fat 0.118g 0.13g 0%
Monounsaturated fat 0.157g 0.034g 0%
Tryptophan 0.216mg 0.02mg 0%
Threonine 0.844mg 0.076mg 0%
Isoleucine 0.887mg 0.071mg 0%
Leucine 1.565mg 0.106mg 0%
Lysine 1.768mg 0.217mg 0%
Methionine 0.57mg 0.02mg 0%
Phenylalanine 0.752mg 0.065mg 0%
Valine 0.992mg 0.125mg 0%
Histidine 0.567mg 0.056mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

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

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
30%
Cauliflower
Minerals Daily Need Coverage Score
32%
Pacific saury raw
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 9mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.