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  6. Pacific saury raw vs. Chinese broccoli

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

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Differences between pacific saury raw and chinese broccoli

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5, while chinese broccoli has more vitamin K, vitamin A, vitamin C, and folate.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of cholesterol in chinese broccoli is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of chinese broccoli is 32.

The food types used in this comparison are Fish, pike, northern, raw and Broccoli, chinese, cooked.

Infographic

Pacific saury raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +72.2%
Contains more ZincZinc +71.8%
Contains more PhosphorusPhosphorus +436.6%
Contains more SeleniumSelenium +869.2%
Contains more CalciumCalcium +75.4%
Contains more CopperCopper +19.6%
Contains less SodiumSodium -82.1%
~equal in Potassium ~261mg
~equal in Iron ~0.56mg
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +156.9%
Contains more Vitamin CVitamin C +642.1%
Contains more Vitamin AVitamin A +290.5%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +63.8%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +560%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chinese broccoli DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 84.8µg 71%
Protein 19.26g 1.14g 36%
Vitamin C 3.8mg 28.2mg 27%
Phosphorus 220mg 41mg 26%
Folate 15µg 99µg 21%
Selenium 12.6µg 1.3µg 21%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.159mg 12%
Vitamin B3 2.3mg 0.437mg 12%
Fiber 0g 2.5g 10%
Vitamin A 21µg 82µg 7%
Choline 65mg 25.3mg 7%
Vitamin B2 0.063mg 0.146mg 6%
Calcium 57mg 100mg 4%
Vitamin B6 0.117mg 0.07mg 4%
Calories 88kcal 22kcal 3%
Vitamin B1 0.058mg 0.095mg 3%
Magnesium 31mg 18mg 3%
Zinc 0.67mg 0.39mg 3%
Vitamin E 0.2mg 0.48mg 2%
Polyunsaturated fat 0.202g 0.33g 1%
Sodium 39mg 7mg 1%
Copper 0.051mg 0.061mg 1%
Carbs 0g 3.81g 1%
Manganese 0.24mg 0.264mg 1%
Fats 0.69g 0.72g 0%
Net carbs 0g 1.31g N/A
Potassium 259mg 261mg 0%
Iron 0.55mg 0.56mg 0%
Sugar 0g 0.84g N/A
Saturated fat 0.118g 0.11g 0%
Monounsaturated fat 0.157g 0.05g 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 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1589.5%
Contains more OtherOther +43%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
~equal in Fats ~0.72g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +214%
Contains more Poly. FatPolyunsaturated fat +63.4%
~equal in Saturated fat ~0.11g

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.