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  6. Pacific saury raw vs. Plantain raw

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

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How are pacific saury raw and plantain raw different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5; however, plantain raw is richer in vitamin A, vitamin C, and vitamin B6.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Plantain raw has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than plantain raw (37).

Fish, pike, northern, raw and Plantains, raw are the varieties used in this article.

Infographic

Pacific saury raw vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1800%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +547.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +740%
Contains more MagnesiumMagnesium +19.4%
Contains more PotassiumPotassium +92.7%
Contains more CopperCopper +58.8%
Contains less SodiumSodium -89.7%
~equal in Iron ~0.6mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +235.3%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +381.5%
Contains more Vitamin CVitamin C +384.2%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +46.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Plantain raw DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.3g 36%
Phosphorus 220mg 34mg 27%
Selenium 12.6µg 1.5µg 20%
Vitamin C 3.8mg 18.4mg 16%
Vitamin B6 0.117mg 0.299mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Carbs 0g 31.89g 11%
Manganese 0.24mg 10%
Vitamin B5 0.75mg 0.26mg 10%
Vitamin B3 2.3mg 0.686mg 10%
Fiber 0g 2.3g 9%
Choline 65mg 13.5mg 9%
Potassium 259mg 499mg 7%
Zinc 0.67mg 0.14mg 5%
Calcium 57mg 3mg 5%
Vitamin A 21µg 56µg 4%
Copper 0.051mg 0.081mg 3%
Sodium 39mg 4mg 2%
Folate 15µg 22µg 2%
Calories 88kcal 122kcal 2%
Vitamin K 0.1µg 0.7µg 1%
Polyunsaturated fat 0.202g 0.069g 1%
Vitamin B1 0.058mg 0.052mg 1%
Vitamin B2 0.063mg 0.054mg 1%
Iron 0.55mg 0.6mg 1%
Magnesium 31mg 37mg 1%
Fats 0.69g 0.37g 0%
Net carbs 0g 29.59g N/A
Sugar 0g 15g N/A
Vitamin E 0.2mg 0.14mg 0%
Saturated fat 0.118g 0.143g 0%
Monounsaturated fat 0.157g 0.032g 0%
Tryptophan 0.216mg 0.015mg 0%
Threonine 0.844mg 0.034mg 0%
Isoleucine 0.887mg 0.036mg 0%
Leucine 1.565mg 0.059mg 0%
Lysine 1.768mg 0.06mg 0%
Methionine 0.57mg 0.017mg 0%
Phenylalanine 0.752mg 0.044mg 0%
Valine 0.992mg 0.046mg 0%
Histidine 0.567mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1381.5%
Contains more FatsFats +86.5%
Contains more WaterWater +20.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +390.6%
Contains more Poly. FatPolyunsaturated fat +192.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.