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  6. Pacific saury raw vs. Lupin Bean Raw

Pacific saury raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are pacific saury raw and lupin Bean Raw different?

  • Pacific saury raw is richer in vitamin B12, while lupin Bean Raw is higher in copper, manganese, folate, fiber, vitamin B1, iron, magnesium, zinc, and phosphorus.
  • Lupin Bean Raw covers your daily need for copper, 108% more than pacific saury raw.

Fish, pike, northern, raw and Lupins, mature seeds, raw types were used in this article.

Infographic

Pacific saury raw vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +53.7%
Contains more MagnesiumMagnesium +538.7%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +291.1%
Contains more IronIron +692.7%
Contains more CopperCopper +1903.9%
Contains more ZincZinc +609%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +892.5%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +26.3%
Contains more Vitamin B1Vitamin B1 +1003.4%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B6Vitamin B6 +205.1%
Contains more FolateFolate +2266.7%
~equal in Vitamin B3 ~2.19mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Lupin Bean Raw DV% diff.
Copper 0.051mg 1.022mg 108%
Manganese 0.24mg 2.382mg 93%
Folate 15µg 355µg 85%
Vitamin B12 2µg 0µg 83%
Fiber 0g 18.9g 76%
Vitamin B1 0.058mg 0.64mg 49%
Iron 0.55mg 4.36mg 48%
Magnesium 31mg 198mg 40%
Zinc 0.67mg 4.75mg 37%
Protein 19.26g 36.17g 34%
Phosphorus 220mg 440mg 31%
Potassium 259mg 1013mg 22%
Vitamin B6 0.117mg 0.357mg 18%
Polyunsaturated fat 0.202g 2.439g 15%
Calories 88kcal 371kcal 14%
Fats 0.69g 9.74g 14%
Cholesterol 39mg 0mg 13%
Carbs 0g 40.37g 13%
Vitamin D 2.5µg 0µg 13%
Choline 65mg 12%
Vitamin B2 0.063mg 0.22mg 12%
Calcium 57mg 176mg 12%
Vitamin D 99IU 0IU 12%
Monounsaturated fat 0.157g 3.94g 9%
Selenium 12.6µg 8.2µg 8%
Saturated fat 0.118g 1.156g 5%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 1%
Vitamin C 3.8mg 4.8mg 1%
Sodium 39mg 15mg 1%
Vitamin B3 2.3mg 2.19mg 1%
Net carbs 0g 21.47g N/A
Vitamin B5 0.75mg 0.75mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.289mg 0%
Threonine 0.844mg 1.331mg 0%
Isoleucine 0.887mg 1.615mg 0%
Leucine 1.565mg 2.743mg 0%
Lysine 1.768mg 1.933mg 0%
Methionine 0.57mg 0.255mg 0%
Phenylalanine 0.752mg 1.435mg 0%
Valine 0.992mg 1.51mg 0%
Histidine 0.567mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +655.9%
Contains more ProteinProtein +87.8%
Contains more FatsFats +1311.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +190.3%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +2409.6%
Contains more Poly. FatPolyunsaturated fat +1107.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.