Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the differences between pacific saury raw and garlic?

  • Pacific saury raw is higher in vitamin B12 and vitamin D, yet garlic is higher in vitamin B6, manganese, vitamin C, copper, iron, calcium, and vitamin B1.
  • Garlic's daily need coverage for vitamin B6 is 86% more.
  • The amount of cholesterol in garlic is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Garlic, raw types in this article.

Infographic

Pacific saury raw vs Garlic 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%
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +24%
Contains more PhosphorusPhosphorus +43.8%
Contains more CalciumCalcium +217.5%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +209.1%
Contains more CopperCopper +486.3%
Contains more ZincZinc +73.1%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +596.7%
Contains more SeleniumSelenium +12.7%

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%
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +180.2%
Contains more Vitamin CVitamin C +721.1%
Contains more Vitamin B1Vitamin B1 +244.8%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +955.6%
Contains more Vitamin KVitamin K +1600%

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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +202.8%
Contains more FatsFats +38%
Contains more WaterWater +34.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.7%

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
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains less Sat. FatSaturated fat -24.6%
Contains more Poly. FatPolyunsaturated fat +23.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Garlic
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Garlic DV% diff.
Vitamin B6 0.117mg 1.235mg 86%
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.672mg 62%
Vitamin C 3.8mg 31.2mg 30%
Copper 0.051mg 0.299mg 28%
Protein 19.26g 6.36g 26%
Iron 0.55mg 1.7mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Calcium 57mg 181mg 12%
Vitamin B1 0.058mg 0.2mg 12%
Carbs 0g 33.06g 11%
Phosphorus 220mg 153mg 10%
Vitamin B3 2.3mg 0.7mg 10%
Fiber 0g 2.1g 8%
Choline 65mg 23.2mg 8%
Potassium 259mg 401mg 4%
Zinc 0.67mg 1.16mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Folate 15µg 3µg 3%
Vitamin B5 0.75mg 0.596mg 3%
Calories 88kcal 149kcal 3%
Selenium 12.6µg 14.2µg 3%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 0.08mg 1%
Sodium 39mg 17mg 1%
Magnesium 31mg 25mg 1%
Vitamin K 0.1µg 1.7µg 1%
Fats 0.69g 0.5g 0%
Net carbs 0g 30.96g N/A
Sugar 0g 1g N/A
Saturated fat 0.118g 0.089g 0%
Monounsaturated fat 0.157g 0.011g 0%
Polyunsaturated fat 0.202g 0.249g 0%
Tryptophan 0.216mg 0.066mg 0%
Threonine 0.844mg 0.157mg 0%
Isoleucine 0.887mg 0.217mg 0%
Leucine 1.565mg 0.308mg 0%
Lysine 1.768mg 0.273mg 0%
Methionine 0.57mg 0.076mg 0%
Phenylalanine 0.752mg 0.183mg 0%
Valine 0.992mg 0.291mg 0%
Histidine 0.567mg 0.113mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pacific saury raw
41%
Garlic
Minerals Daily Need Coverage Score
32%
Pacific saury raw
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 30)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.029g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.