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  6. Pacific saury raw vs. Leek

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

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How are pacific saury raw and leek different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5, while leek is higher in vitamin K, vitamin A, iron, and folate.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than leek.
  • Leek is lower in cholesterol.
  • Leek has a higher glycemic index (32) than pacific saury raw (0).

Fish, pike, northern, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Pacific saury raw vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +43.9%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +528.6%
Contains more SeleniumSelenium +1160%
Contains more IronIron +281.8%
Contains more CopperCopper +135.3%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +100.4%
~equal in Magnesium ~28mg
~equal in Calcium ~59mg

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%
Leek
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%
Contains more Vitamin CVitamin C +215.8%
Contains more Vitamin AVitamin A +295.2%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +326.7%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Leek DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 47µg 39%
Protein 19.26g 1.5g 36%
Phosphorus 220mg 35mg 26%
Selenium 12.6µg 1µg 21%
Iron 0.55mg 2.1mg 19%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Folate 15µg 64µg 12%
Vitamin B3 2.3mg 0.4mg 12%
Vitamin B5 0.75mg 0.14mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 9.5mg 10%
Manganese 0.24mg 0.481mg 10%
Vitamin B6 0.117mg 0.233mg 9%
Vitamin C 3.8mg 12mg 9%
Copper 0.051mg 0.12mg 8%
Fiber 0g 1.8g 7%
Vitamin A 21µg 83µg 7%
Zinc 0.67mg 0.12mg 5%
Vitamin E 0.2mg 0.92mg 5%
Carbs 0g 14.15g 5%
Vitamin B2 0.063mg 0.03mg 3%
Potassium 259mg 180mg 2%
Sodium 39mg 20mg 1%
Magnesium 31mg 28mg 1%
Fats 0.69g 0.3g 1%
Calories 88kcal 61kcal 1%
Net carbs 0g 12.35g N/A
Calcium 57mg 59mg 0%
Sugar 0g 3.9g N/A
Vitamin B1 0.058mg 0.06mg 0%
Saturated fat 0.118g 0.04g 0%
Monounsaturated fat 0.157g 0.004g 0%
Polyunsaturated fat 0.202g 0.166g 0%
Tryptophan 0.216mg 0.012mg 0%
Threonine 0.844mg 0.063mg 0%
Isoleucine 0.887mg 0.052mg 0%
Leucine 1.565mg 0.096mg 0%
Lysine 1.768mg 0.078mg 0%
Methionine 0.57mg 0.018mg 0%
Phenylalanine 0.752mg 0.055mg 0%
Valine 0.992mg 0.056mg 0%
Histidine 0.567mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1184%
Contains more FatsFats +130%
Contains more CarbsCarbs +∞%
~equal in Water ~83g
~equal in Other ~1.05g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +3825%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains less Sat. FatSaturated fat -66.1%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.