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

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A recap on the differences between pacific saury raw and endive

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3; however, endive is higher in vitamin K, vitamin A, folate, and fiber.
  • Endive covers your daily vitamin K needs 192% more than pacific saury raw.
  • Endive has less cholesterol.
  • The glycemic index of endive is higher.

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

Infographic

Pacific saury raw vs Endive infographic
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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%
Endive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +106.7%
Contains more PhosphorusPhosphorus +685.7%
Contains more SeleniumSelenium +6200%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +50.9%
Contains more CopperCopper +94.1%
Contains more ZincZinc +17.9%
Contains less SodiumSodium -43.6%
Contains more ManganeseManganese +75%
~equal in Calcium ~52mg

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%
Endive
8
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B6Vitamin B6 +485%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.9%
Contains more Vitamin CVitamin C +71.1%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +846.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Endive DV% diff.
Vitamin K 0.1µg 231µg 192%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.25g 36%
Folate 15µg 142µg 32%
Phosphorus 220mg 28mg 27%
Selenium 12.6µg 0.2µg 23%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.4mg 12%
Vitamin D 99IU 0IU 12%
Fiber 0g 3.1g 12%
Vitamin A 21µg 108µg 10%
Choline 65mg 16.8mg 9%
Manganese 0.24mg 0.42mg 8%
Vitamin B6 0.117mg 0.02mg 7%
Copper 0.051mg 0.099mg 5%
Iron 0.55mg 0.83mg 4%
Magnesium 31mg 15mg 4%
Calories 88kcal 17kcal 4%
Vitamin B5 0.75mg 0.9mg 3%
Vitamin C 3.8mg 6.5mg 3%
Vitamin B1 0.058mg 0.08mg 2%
Vitamin E 0.2mg 0.44mg 2%
Potassium 259mg 314mg 2%
Sodium 39mg 22mg 1%
Fats 0.69g 0.2g 1%
Carbs 0g 3.35g 1%
Polyunsaturated fat 0.202g 0.087g 1%
Calcium 57mg 52mg 1%
Zinc 0.67mg 0.79mg 1%
Vitamin B2 0.063mg 0.075mg 1%
Net carbs 0g 0.25g N/A
Sugar 0g 0.25g N/A
Saturated fat 0.118g 0.048g 0%
Monounsaturated fat 0.157g 0.004g 0%
Tryptophan 0.216mg 0.005mg 0%
Threonine 0.844mg 0.05mg 0%
Isoleucine 0.887mg 0.072mg 0%
Leucine 1.565mg 0.098mg 0%
Lysine 1.768mg 0.063mg 0%
Methionine 0.57mg 0.014mg 0%
Phenylalanine 0.752mg 0.053mg 0%
Valine 0.992mg 0.063mg 0%
Histidine 0.567mg 0.023mg 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
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1440.8%
Contains more FatsFats +245%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.8%
Contains more OtherOther +24.8%

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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +3825%
Contains more Poly. FatPolyunsaturated fat +132.2%
Contains less Sat. FatSaturated fat -59.3%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.