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  6. Pacific saury raw vs. Fruit salad

Pacific saury raw vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on the differences between pacific saury raw and fruit salad

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, vitamin B5, vitamin B3, vitamin B6, and magnesium; however, fruit salad is higher in vitamin A.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than fruit salad.
  • Fruit salad has less cholesterol.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Fish, pike, northern, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Pacific saury raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +120%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +1471.4%
Contains more ManganeseManganese +58.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.2%
~equal in Copper ~0.05mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +15.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +546.1%
Contains more Vitamin B5Vitamin B5 +1315.1%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +42.9%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Fruit salad DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.51g 38%
Phosphorus 220mg 14mg 29%
Selenium 12.6µg 23%
Vitamin B5 0.75mg 0.053mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.356mg 12%
Vitamin B6 0.117mg 0.027mg 7%
Magnesium 31mg 8mg 5%
Calcium 57mg 11mg 5%
Zinc 0.67mg 0.14mg 5%
Manganese 0.24mg 0.151mg 4%
Vitamin B2 0.063mg 0.014mg 4%
Fiber 0g 1g 4%
Vitamin B1 0.058mg 0.011mg 4%
Potassium 259mg 116mg 4%
Carbs 0g 13.05g 4%
Iron 0.55mg 0.25mg 4%
Folate 15µg 3µg 3%
Calories 88kcal 50kcal 2%
Vitamin E 0.2mg 1%
Vitamin A 21µg 30µg 1%
Sodium 39mg 5mg 1%
Vitamin C 3.8mg 3.3mg 1%
Fats 0.69g 0.03g 1%
Saturated fat 0.118g 0.004g 1%
Polyunsaturated fat 0.202g 0.011g 1%
Net carbs 0g 12.05g N/A
Copper 0.051mg 0.05mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0.005g 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 N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3676.5%
Contains more FatsFats +2200%
Contains more OtherOther +334.6%
Contains more CarbsCarbs +∞%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3040%
Contains more Poly. FatPolyunsaturated fat +1736.4%
Contains less Sat. FatSaturated fat -96.6%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.