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  6. Pacific saury raw vs. Chocolate

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

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The main differences between pacific saury raw and chocolate

  • Pacific saury raw has more vitamin B12 and selenium; however, chocolate has more copper, iron, manganese, fiber, magnesium, and zinc.
  • Daily need coverage for copper for chocolate is 109% higher.
  • Chocolate has 9 times less vitamin B12 than pacific saury raw. Pacific saury raw has 2µg of vitamin B12, while chocolate has 0.23µg.
  • Chocolate is lower in cholesterol.
  • Chocolate has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Pacific saury raw vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +371%
Contains more PotassiumPotassium +115.8%
Contains more IronIron +1358.2%
Contains more CopperCopper +1915.7%
Contains more ZincZinc +200%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +491.3%
~equal in Calcium ~56mg
~equal in Phosphorus ~206mg

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +217.2%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin B12Vitamin B12 +769.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin KVitamin K +8000%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chocolate DV% diff.
Copper 0.051mg 1.028mg 109%
Iron 0.55mg 8.02mg 93%
Saturated fat 0.118g 18.519g 84%
Vitamin B12 2µg 0.23µg 74%
Manganese 0.24mg 1.419mg 51%
Fats 0.69g 31.28g 47%
Protein 19.26g 4.88g 29%
Fiber 0g 7g 28%
Magnesium 31mg 146mg 27%
Calories 88kcal 546kcal 23%
Monounsaturated fat 0.157g 9.54g 23%
Carbs 0g 61.17g 20%
Selenium 12.6µg 3µg 17%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Zinc 0.67mg 2.01mg 12%
Choline 65mg 12%
Caffeine 0mg 43mg 11%
Cholesterol 39mg 8mg 10%
Vitamin B3 2.3mg 0.725mg 10%
Vitamin B5 0.75mg 0.297mg 9%
Potassium 259mg 559mg 9%
Vitamin K 0.1µg 8.1µg 7%
Vitamin B6 0.117mg 0.042mg 6%
Polyunsaturated fat 0.202g 1.092g 6%
Vitamin C 3.8mg 4%
Folate 15µg 4%
Vitamin B1 0.058mg 0.025mg 3%
Vitamin E 0.2mg 0.54mg 2%
Phosphorus 220mg 206mg 2%
Vitamin A 21µg 2µg 2%
Vitamin B2 0.063mg 0.05mg 1%
Sodium 39mg 24mg 1%
Net carbs 0g 54.17g N/A
Calcium 57mg 56mg 0%
Sugar 0g 47.9g N/A
Trans fat 0.112g N/A
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 0.001g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +294.7%
Contains more WaterWater +8036.1%
Contains more FatsFats +4433.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5976.4%
Contains more Poly. FatPolyunsaturated fat +440.6%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.