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  6. Pacific saury raw vs. Dates

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

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How are pacific saury raw and dates different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, choline, and vitamin B3; however, dates are richer in fiber, copper, and potassium.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Dates have less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than dates (42).

Fish, pike, northern, raw and Dates, deglet noor are the varieties used in this article.

Infographic

Pacific saury raw vs Dates 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%
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +46.2%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +254.8%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +38.7%
Contains more PotassiumPotassium +153.3%
Contains more IronIron +85.5%
Contains more CopperCopper +303.9%
Contains less SodiumSodium -94.9%
~equal in Manganese ~0.262mg

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%
Dates
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +931.7%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +26.7%
~equal in Vitamin B2 ~0.066mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Dates DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.45g 34%
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Phosphorus 220mg 62mg 23%
Copper 0.051mg 0.206mg 17%
Selenium 12.6µg 3µg 17%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Potassium 259mg 656mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 6.3mg 11%
Calories 88kcal 282kcal 10%
Iron 0.55mg 1.02mg 6%
Vitamin B3 2.3mg 1.274mg 6%
Vitamin B6 0.117mg 0.165mg 4%
Vitamin C 3.8mg 0.4mg 4%
Magnesium 31mg 43mg 3%
Zinc 0.67mg 0.29mg 3%
Vitamin B5 0.75mg 0.589mg 3%
Sodium 39mg 2mg 2%
Vitamin A 21µg 0µg 2%
Vitamin K 0.1µg 2.7µg 2%
Calcium 57mg 39mg 2%
Vitamin E 0.2mg 0.05mg 1%
Folate 15µg 19µg 1%
Vitamin B1 0.058mg 0.052mg 1%
Manganese 0.24mg 0.262mg 1%
Polyunsaturated fat 0.202g 0.019g 1%
Fats 0.69g 0.39g 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Vitamin B2 0.063mg 0.066mg 0%
Saturated fat 0.118g 0.032g 0%
Monounsaturated fat 0.157g 0.036g 0%
Tryptophan 0.216mg 0.012mg 0%
Threonine 0.844mg 0.043mg 0%
Isoleucine 0.887mg 0.049mg 0%
Leucine 1.565mg 0.084mg 0%
Lysine 1.768mg 0.066mg 0%
Methionine 0.57mg 0.022mg 0%
Phenylalanine 0.752mg 0.05mg 0%
Valine 0.992mg 0.071mg 0%
Histidine 0.567mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +686.1%
Contains more FatsFats +76.9%
Contains more WaterWater +284.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +41.6%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +336.1%
Contains more Poly. FatPolyunsaturated fat +963.2%
Contains less Sat. FatSaturated fat -72.9%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.