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  6. Pacific saury raw vs. Chocolate brownie

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

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What are the main differences between pacific saury raw and chocolate brownie?

  • Pacific saury raw is richer in vitamin B12 and phosphorus, yet chocolate brownie is richer in copper, iron, vitamin A, manganese, and vitamin B2.
  • Pacific saury raw's daily need coverage for vitamin B12 is 77% higher.
  • Pacific saury raw has 2 times more phosphorus than chocolate brownie. Pacific saury raw has 220mg of phosphorus, while chocolate brownie has 132mg.
  • Pacific saury raw contains less cholesterol.
  • Pacific saury raw has a lower glycemic index than chocolate brownie.

We used Fish, pike, northern, raw and Cookies, brownies, prepared from recipe types in this comparison.

Infographic

Pacific saury raw vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -88.6%
Contains more MagnesiumMagnesium +71%
Contains more IronIron +234.5%
Contains more CopperCopper +660.8%
Contains more ZincZinc +44.8%
Contains more ManganeseManganese +144.6%
~equal in Calcium ~57mg
~equal in Selenium ~11.5µg

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more Vitamin B12Vitamin B12 +1150%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +738.1%
Contains more Vitamin B1Vitamin B1 +143.1%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more FolateFolate +93.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chocolate brownie DV% diff.
Vitamin B12 2µg 0.16µg 77%
Polyunsaturated fat 0.202g 9.412g 61%
Fats 0.69g 29.1g 44%
Copper 0.051mg 0.388mg 37%
Saturated fat 0.118g 7.319g 33%
Monounsaturated fat 0.157g 10.839g 27%
Protein 19.26g 6.2g 26%
Calories 88kcal 466kcal 19%
Carbs 0g 50.2g 17%
Vitamin A 21µg 176µg 17%
Iron 0.55mg 1.84mg 16%
Manganese 0.24mg 0.587mg 15%
Vitamin D 2.5µg 13%
Phosphorus 220mg 132mg 13%
Sodium 39mg 343mg 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Cholesterol 39mg 73mg 11%
Vitamin B2 0.063mg 0.19mg 10%
Vitamin B3 2.3mg 0.982mg 8%
Vitamin B5 0.75mg 0.328mg 8%
Vitamin B1 0.058mg 0.141mg 7%
Magnesium 31mg 53mg 5%
Vitamin C 3.8mg 0.3mg 4%
Folate 15µg 29µg 4%
Zinc 0.67mg 0.97mg 3%
Vitamin B6 0.117mg 0.094mg 2%
Potassium 259mg 176mg 2%
Selenium 12.6µg 11.5µg 2%
Vitamin E 0.2mg 1%
Net carbs 0g 50.2g N/A
Calcium 57mg 57mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.078mg 0%
Threonine 0.844mg 0.228mg 0%
Isoleucine 0.887mg 0.265mg 0%
Leucine 1.565mg 0.447mg 0%
Lysine 1.768mg 0.283mg 0%
Methionine 0.57mg 0.132mg 0%
Phenylalanine 0.752mg 0.298mg 0%
Valine 0.992mg 0.323mg 0%
Histidine 0.567mg 0.136mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.006g 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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +210.6%
Contains more WaterWater +526.3%
Contains more FatsFats +4117.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +68.1%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +6803.8%
Contains more Poly. FatPolyunsaturated fat +4559.4%

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 brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.