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  6. Pacific saury raw vs. Grape leaves

Pacific saury raw vs. Grape leaves — In-Depth Nutrition Comparison

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What are the main differences between pacific saury raw and grape leaves?

  • Pacific saury raw is richer in vitamin B12, yet grape leaves are richer in vitamin A, manganese, vitamin K, fiber, copper, calcium, iron, vitamin B2, and vitamin B6.
  • Grape leaves' daily need coverage for vitamin A is 549% higher.

We used Fish, pike, northern, raw and Grape leaves, raw types in this comparison.

Infographic

Pacific saury raw vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PhosphorusPhosphorus +141.8%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +206.5%
Contains more CalciumCalcium +536.8%
Contains more IronIron +378.2%
Contains more CopperCopper +713.7%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +1089.6%
~equal in Potassium ~272mg
~equal in Zinc ~0.67mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +224.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +407.8%
Contains more Vitamin CVitamin C +192.1%
Contains more Vitamin AVitamin A +6452.4%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +461.9%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +453.3%
~equal in Vitamin B3 ~2.362mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Grape leaves DV% diff.
Vitamin A 21µg 1376µg 151%
Manganese 0.24mg 2.855mg 114%
Vitamin K 0.1µg 108.6µg 90%
Vitamin B12 2µg 0µg 83%
Fiber 0g 11g 44%
Copper 0.051mg 0.415mg 40%
Calcium 57mg 363mg 31%
Protein 19.26g 5.6g 27%
Iron 0.55mg 2.63mg 26%
Vitamin B2 0.063mg 0.354mg 22%
Vitamin B6 0.117mg 0.4mg 22%
Selenium 12.6µg 0.9µg 21%
Phosphorus 220mg 91mg 18%
Folate 15µg 83µg 17%
Magnesium 31mg 95mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin E 0.2mg 2mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.231mg 10%
Choline 65mg 12.8mg 9%
Vitamin C 3.8mg 11.1mg 8%
Carbs 0g 17.31g 6%
Polyunsaturated fat 0.202g 1.065g 6%
Vitamin B1 0.058mg 0.04mg 2%
Fats 0.69g 2.12g 2%
Sodium 39mg 9mg 1%
Saturated fat 0.118g 0.336g 1%
Calories 88kcal 93kcal 0%
Net carbs 0g 6.31g N/A
Potassium 259mg 272mg 0%
Sugar 0g 6.3g N/A
Zinc 0.67mg 0.67mg 0%
Vitamin B3 2.3mg 2.362mg 0%
Monounsaturated fat 0.157g 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +243.9%
Contains more FatsFats +207.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46%
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +427.2%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.