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  6. Pacific saury raw vs. Heart of palm

Pacific saury raw vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between pacific saury raw and heart of palm

  • Pacific saury raw has more vitamin B12, selenium, vitamin D, and choline; however, heart of palm has more copper, vitamin B6, potassium, zinc, and iron.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Heart of palm is lower in cholesterol.
  • Heart of palm has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Hearts of palm, raw.

Infographic

Pacific saury raw vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +216.7%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +597.3%
Contains more IronIron +207.3%
Contains more CopperCopper +1162.7%
Contains more ZincZinc +456.7%
Contains less SodiumSodium -64.1%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +155.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +110.5%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B6Vitamin B6 +592.3%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Heart of palm DV% diff.
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.644mg 66%
Vitamin B6 0.117mg 0.81mg 53%
Potassium 259mg 1806mg 46%
Protein 19.26g 2.7g 33%
Zinc 0.67mg 3.73mg 28%
Selenium 12.6µg 0.7µg 22%
Vitamin B5 0.75mg 15%
Iron 0.55mg 1.69mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 0mg 12%
Phosphorus 220mg 140mg 11%
Manganese 0.24mg 10%
Carbs 0g 25.61g 9%
Vitamin B2 0.063mg 0.18mg 9%
Vitamin B3 2.3mg 0.9mg 9%
Fiber 0g 1.5g 6%
Magnesium 31mg 10mg 5%
Vitamin C 3.8mg 8mg 5%
Calcium 57mg 18mg 4%
Vitamin E 0.2mg 0.5mg 2%
Vitamin A 21µg 3µg 2%
Folate 15µg 24µg 2%
Polyunsaturated fat 0.202g 0.089g 1%
Calories 88kcal 115kcal 1%
Vitamin B1 0.058mg 0.05mg 1%
Fats 0.69g 0.2g 1%
Sodium 39mg 14mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.118g 0.046g 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 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +613.3%
Contains more FatsFats +245%
Contains more WaterWater +13.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +76.1%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +3040%
Contains more Poly. FatPolyunsaturated fat +127%
Contains less Sat. FatSaturated fat -61%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.