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  6. Pacific saury raw vs. Lablab

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

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Significant differences between pacific saury raw and lablab

  • Pacific saury raw has more vitamin B12, selenium, vitamin D, and phosphorus; however, lablab is richer in iron, copper, zinc, vitamin B1, and magnesium.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than lablab.
  • Lablab contains less cholesterol.
  • Lablab has a higher glycemic index. The glycemic index of lablab is 45, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Pacific saury raw vs Lablab 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%
Lablab
Lablab
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +42.5%
Contains more PhosphorusPhosphorus +83.3%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +164.5%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +732.7%
Contains more CopperCopper +568.6%
Contains more ZincZinc +325.4%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +100.8%

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%
Lablab
Lablab
1
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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B3Vitamin B3 +459.6%
Contains more Vitamin B5Vitamin B5 +137.3%
Contains more Vitamin B6Vitamin B6 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +365.5%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Lablab DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 4.58mg 50%
Copper 0.051mg 0.341mg 32%
Protein 19.26g 8.14g 22%
Zinc 0.67mg 2.85mg 20%
Vitamin B1 0.058mg 0.27mg 18%
Selenium 12.6µg 2.8µg 18%
Phosphorus 220mg 120mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.411mg 12%
Magnesium 31mg 82mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 12%
Manganese 0.24mg 0.482mg 11%
Vitamin B5 0.75mg 0.316mg 9%
Carbs 0g 20.69g 7%
Vitamin B6 0.117mg 0.037mg 6%
Vitamin C 3.8mg 0mg 4%
Folate 15µg 4µg 3%
Potassium 259mg 337mg 2%
Calcium 57mg 40mg 2%
Vitamin A 21µg 0µg 2%
Vitamin B2 0.063mg 0.037mg 2%
Calories 88kcal 117kcal 1%
Vitamin E 0.2mg 1%
Sodium 39mg 7mg 1%
Fats 0.69g 0.58g 0%
Net carbs 0g 20.69g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.099g 0%
Monounsaturated fat 0.157g 0.026g 0%
Polyunsaturated fat 0.202g 0.245g 0%
Tryptophan 0.216mg 0.068mg 0%
Threonine 0.844mg 0.315mg 0%
Isoleucine 0.887mg 0.39mg 0%
Leucine 1.565mg 0.691mg 0%
Lysine 1.768mg 0.556mg 0%
Methionine 0.57mg 0.065mg 0%
Phenylalanine 0.752mg 0.41mg 0%
Valine 0.992mg 0.422mg 0%
Histidine 0.567mg 0.233mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +136.6%
Contains more FatsFats +19%
Contains more WaterWater +14.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +29.2%

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
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +503.8%
Contains less Sat. FatSaturated fat -16.1%
Contains more Poly. FatPolyunsaturated fat +21.3%

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.