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  6. Pacific saury raw vs. Asparagus

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

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Summary of differences between pacific saury raw and asparagus

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5, while asparagus has more vitamin K, iron, copper, and vitamin A.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than asparagus.
  • The amount of cholesterol in asparagus is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of asparagus is 32.

These are the specific foods used in this comparison Fish, pike, northern, raw and Asparagus, raw.

Infographic

Pacific saury raw vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +121.4%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +28.2%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +447.8%
Contains more IronIron +289.1%
Contains more CopperCopper +270.6%
Contains less SodiumSodium -94.9%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +306.3%
Contains more Vitamin CVitamin C +47.4%
Contains more Vitamin AVitamin A +81%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +246.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Asparagus DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 41.6µg 35%
Protein 19.26g 2.2g 34%
Phosphorus 220mg 52mg 24%
Iron 0.55mg 2.14mg 20%
Selenium 12.6µg 2.3µg 19%
Copper 0.051mg 0.189mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.274mg 10%
Choline 65mg 16mg 9%
Folate 15µg 52µg 9%
Vitamin B3 2.3mg 0.978mg 8%
Fiber 0g 2.1g 8%
Vitamin B1 0.058mg 0.143mg 7%
Vitamin B2 0.063mg 0.141mg 6%
Vitamin E 0.2mg 1.13mg 6%
Magnesium 31mg 14mg 4%
Manganese 0.24mg 0.158mg 4%
Calories 88kcal 20kcal 3%
Calcium 57mg 24mg 3%
Vitamin A 21µg 38µg 2%
Vitamin C 3.8mg 5.6mg 2%
Sodium 39mg 2mg 2%
Potassium 259mg 202mg 2%
Vitamin B6 0.117mg 0.091mg 2%
Fructose 1g 1%
Fats 0.69g 0.12g 1%
Polyunsaturated fat 0.202g 0.05g 1%
Zinc 0.67mg 0.54mg 1%
Carbs 0g 3.88g 1%
Net carbs 0g 1.78g N/A
Sugar 0g 1.88g N/A
Saturated fat 0.118g 0.04g 0%
Monounsaturated fat 0.157g 0g 0%
Tryptophan 0.216mg 0.027mg 0%
Threonine 0.844mg 0.084mg 0%
Isoleucine 0.887mg 0.075mg 0%
Leucine 1.565mg 0.128mg 0%
Lysine 1.768mg 0.104mg 0%
Methionine 0.57mg 0.031mg 0%
Phenylalanine 0.752mg 0.075mg 0%
Valine 0.992mg 0.115mg 0%
Histidine 0.567mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +775.5%
Contains more FatsFats +475%
Contains more OtherOther +94.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.1%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +304%
Contains less Sat. FatSaturated fat -66.1%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.