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  6. Pacific saury raw vs. Garden cress

Pacific saury raw vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and garden cress

  • Pacific saury raw has more vitamin B12, selenium, phosphorus, and vitamin D; however, garden cress is higher in vitamin K, vitamin A, vitamin C, folate, vitamin B2, and manganese.
  • Garden cress covers your daily vitamin K needs 451% more than pacific saury raw.

Food varieties used in this article are Fish, pike, northern, raw and Cress, garden, raw.

Infographic

Pacific saury raw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +189.5%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +134%
Contains more IronIron +136.4%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -64.1%
Contains more ManganeseManganese +130.4%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +209.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +233.3%
Contains more Vitamin CVitamin C +1715.8%
Contains more Vitamin AVitamin A +1547.6%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +433.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 69mg 72%
Vitamin A 21µg 346µg 36%
Protein 19.26g 2.6g 33%
Selenium 12.6µg 0.9µg 21%
Phosphorus 220mg 76mg 21%
Folate 15µg 80µg 16%
Vitamin B2 0.063mg 0.26mg 15%
Manganese 0.24mg 0.553mg 14%
Copper 0.051mg 0.17mg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.242mg 10%
Vitamin B6 0.117mg 0.247mg 10%
Potassium 259mg 606mg 10%
Iron 0.55mg 1.3mg 9%
Vitamin B3 2.3mg 1mg 8%
Choline 65mg 19.5mg 8%
Zinc 0.67mg 0.23mg 4%
Fiber 0g 1.1g 4%
Vitamin E 0.2mg 0.7mg 3%
Calories 88kcal 32kcal 3%
Vitamin B1 0.058mg 0.08mg 2%
Calcium 57mg 81mg 2%
Magnesium 31mg 38mg 2%
Carbs 0g 5.5g 2%
Sodium 39mg 14mg 1%
Fats 0.69g 0.7g 0%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Saturated fat 0.118g 0.023g 0%
Monounsaturated fat 0.157g 0.239g 0%
Polyunsaturated fat 0.202g 0.228g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +640.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%
Contains more OtherOther +59.3%
~equal in Fats ~0.7g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +52.2%
Contains more Poly. FatPolyunsaturated fat +12.9%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.