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  6. Pacific saury raw vs. Lettuce

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

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A recap on differences between pacific saury raw and lettuce

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline; however, lettuce is higher in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 147% more than pacific saury raw.
  • Lettuce has less cholesterol.
  • The glycemic index of lettuce is higher.

Food varieties used in this article are Fish, pike, northern, raw and Lettuce, green leaf, raw.

Infographic

Pacific saury raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +138.5%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +33.5%
Contains more CopperCopper +75.9%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +2000%
Contains more IronIron +56.4%
Contains less SodiumSodium -28.2%
~equal in Manganese ~0.25mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +513.3%
Contains more Vitamin B5Vitamin B5 +459.7%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +377.9%
Contains more Vitamin CVitamin C +142.1%
Contains more Vitamin AVitamin A +1661.9%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +153.3%
~equal in Vitamin E ~0.22mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Lettuce DV% diff.
Vitamin K 0.1µg 126.3µg 105%
Vitamin B12 2µg 0µg 83%
Vitamin A 21µg 370µg 39%
Protein 19.26g 1.36g 36%
Phosphorus 220mg 29mg 27%
Selenium 12.6µg 0.6µg 22%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.375mg 12%
Vitamin B5 0.75mg 0.134mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 13.6mg 9%
Folate 15µg 38µg 6%
Vitamin C 3.8mg 9.2mg 6%
Fiber 0g 1.3g 5%
Zinc 0.67mg 0.18mg 4%
Iron 0.55mg 0.86mg 4%
Magnesium 31mg 13mg 4%
Calories 88kcal 15kcal 4%
Copper 0.051mg 0.029mg 2%
Potassium 259mg 194mg 2%
Calcium 57mg 36mg 2%
Vitamin B6 0.117mg 0.09mg 2%
Polyunsaturated fat 0.202g 0.082g 1%
Fructose 0.43g 1%
Vitamin B2 0.063mg 0.08mg 1%
Vitamin B1 0.058mg 0.07mg 1%
Fats 0.69g 0.15g 1%
Carbs 0g 2.87g 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Sodium 39mg 28mg 0%
Vitamin E 0.2mg 0.22mg 0%
Manganese 0.24mg 0.25mg 0%
Saturated fat 0.118g 0.02g 0%
Monounsaturated fat 0.157g 0.006g 0%
Tryptophan 0.216mg 0.009mg 0%
Threonine 0.844mg 0.059mg 0%
Isoleucine 0.887mg 0.084mg 0%
Leucine 1.565mg 0.079mg 0%
Lysine 1.768mg 0.084mg 0%
Methionine 0.57mg 0.016mg 0%
Phenylalanine 0.752mg 0.055mg 0%
Valine 0.992mg 0.07mg 0%
Histidine 0.567mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1316.2%
Contains more FatsFats +360%
Contains more OtherOther +76.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +2516.7%
Contains more Poly. FatPolyunsaturated fat +146.3%
Contains less Sat. FatSaturated fat -83.1%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.