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  6. Pacific saury raw vs. Fennel

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

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How are pacific saury raw and fennel different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5; however, fennel is richer in vitamin K, vitamin A, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Fennel has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than fennel (45).

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

Infographic

Pacific saury raw vs Fennel 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%
Fennel
Fennel
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +16.3%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +25.7%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +59.8%
Contains more IronIron +32.7%
Contains more CopperCopper +29.4%

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%
Fennel
Fennel
5
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +259.4%
Contains more Vitamin B5Vitamin B5 +223.3%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +392.4%
Contains more Vitamin CVitamin C +215.8%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin KVitamin K +62700%
Contains more FolateFolate +80%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Fennel DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 62.8µg 52%
Protein 19.26g 1.24g 36%
Phosphorus 220mg 50mg 24%
Selenium 12.6µg 0.7µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Fiber 0g 3.1g 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.232mg 10%
Vitamin B3 2.3mg 0.64mg 10%
Choline 65mg 13.2mg 9%
Vitamin C 3.8mg 12mg 9%
Vitamin B6 0.117mg 0.047mg 5%
Potassium 259mg 414mg 5%
Zinc 0.67mg 0.2mg 4%
Vitamin B1 0.058mg 0.01mg 4%
Folate 15µg 27µg 3%
Calories 88kcal 31kcal 3%
Vitamin E 0.2mg 0.58mg 3%
Vitamin A 21µg 48µg 3%
Magnesium 31mg 17mg 3%
Manganese 0.24mg 0.191mg 2%
Copper 0.051mg 0.066mg 2%
Vitamin B2 0.063mg 0.032mg 2%
Iron 0.55mg 0.73mg 2%
Carbs 0g 7.3g 2%
Sodium 39mg 52mg 1%
Calcium 57mg 49mg 1%
Fats 0.69g 0.2g 1%
Net carbs 0g 4.2g N/A
Sugar 0g 3.93g N/A
Saturated fat 0.118g 0.09g 0%
Monounsaturated fat 0.157g 0.068g 0%
Polyunsaturated fat 0.202g 0.169g 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
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1453.2%
Contains more FatsFats +245%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
~equal in Other ~1.05g

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +130.9%
Contains more Poly. FatPolyunsaturated fat +19.5%
Contains less Sat. FatSaturated fat -23.7%

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.