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  6. Pacific saury raw vs. Gooseberry

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

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How are pacific saury raw and gooseberries different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin B3, and vitamin B5; however, gooseberries are richer in vitamin C and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has a lower glycemic index (0) than gooseberries (15).

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

Infographic

Pacific saury raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +77.4%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +714.8%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +2000%
Contains more CopperCopper +37.3%
Contains less SodiumSodium -97.4%

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%
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +666.7%
Contains more Vitamin B5Vitamin B5 +162.2%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +628.9%
Contains more Vitamin EVitamin E +85%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Gooseberry DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.88g 37%
Phosphorus 220mg 27mg 28%
Vitamin C 3.8mg 27.7mg 27%
Selenium 12.6µg 0.6µg 22%
Fiber 0g 4.3g 17%
Vitamin D 2.5µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.3mg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Vitamin B5 0.75mg 0.286mg 9%
Zinc 0.67mg 0.12mg 5%
Magnesium 31mg 10mg 5%
Manganese 0.24mg 0.144mg 4%
Vitamin B6 0.117mg 0.08mg 3%
Iron 0.55mg 0.31mg 3%
Calcium 57mg 25mg 3%
Carbs 0g 10.18g 3%
Vitamin B2 0.063mg 0.03mg 3%
Folate 15µg 6µg 2%
Calories 88kcal 44kcal 2%
Vitamin B1 0.058mg 0.04mg 2%
Sodium 39mg 1mg 2%
Copper 0.051mg 0.07mg 2%
Potassium 259mg 198mg 2%
Vitamin E 0.2mg 0.37mg 1%
Vitamin A 21µg 15µg 1%
Polyunsaturated fat 0.202g 0.317g 1%
Fats 0.69g 0.58g 0%
Net carbs 0g 5.88g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.038g 0%
Monounsaturated fat 0.157g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2088.6%
Contains more FatsFats +19%
Contains more OtherOther +130.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.3%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +207.8%
Contains less Sat. FatSaturated fat -67.8%
Contains more Poly. FatPolyunsaturated fat +56.9%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.