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

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The main differences between pacific saury raw and longan

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin B3, manganese, zinc, and calcium; however, longan has more vitamin C, copper, and vitamin B2.
  • Daily need coverage for vitamin C for longan is 89% higher.
  • Longan is lower in cholesterol.
  • Longan has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Longans, raw.

Infographic

Pacific saury raw vs Longan infographic
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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%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +5600%
Contains more IronIron +323.1%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +947.6%
Contains more ManganeseManganese +361.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +231.4%
Contains less SodiumSodium -100%
~equal in Potassium ~266mg

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%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B3Vitamin B3 +666.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2110.5%
Contains more Vitamin B2Vitamin B2 +122.2%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Longan DV% diff.
Vitamin C 3.8mg 84mg 89%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.31g 36%
Phosphorus 220mg 21mg 28%
Selenium 12.6µg 23%
Vitamin B5 0.75mg 15%
Copper 0.051mg 0.169mg 13%
Vitamin B3 2.3mg 0.3mg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Vitamin B6 0.117mg 9%
Manganese 0.24mg 0.052mg 8%
Calcium 57mg 1mg 6%
Zinc 0.67mg 0.05mg 6%
Vitamin B2 0.063mg 0.14mg 6%
Iron 0.55mg 0.13mg 5%
Magnesium 31mg 10mg 5%
Carbs 0g 15.14g 5%
Fiber 0g 1.1g 4%
Folate 15µg 4%
Sodium 39mg 0mg 2%
Vitamin A 21µg 2%
Vitamin B1 0.058mg 0.031mg 2%
Saturated fat 0.118g 1%
Polyunsaturated fat 0.202g 1%
Calories 88kcal 60kcal 1%
Vitamin E 0.2mg 1%
Fats 0.69g 0.1g 1%
Net carbs 0g 14.04g N/A
Potassium 259mg 266mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0.034mg 0%
Isoleucine 0.887mg 0.026mg 0%
Leucine 1.565mg 0.054mg 0%
Lysine 1.768mg 0.046mg 0%
Methionine 0.57mg 0.013mg 0%
Phenylalanine 0.752mg 0.03mg 0%
Valine 0.992mg 0.058mg 0%
Histidine 0.567mg 0.012mg 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
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +1370.2%
Contains more FatsFats +590%
Contains more OtherOther +61.4%
Contains more CarbsCarbs +∞%
~equal in Water ~82.75g

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.