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  6. Pacific saury raw vs. Corn raw

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

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How are pacific saury raw and corn raw different?

  • Pacific saury raw is higher in vitamin B12, selenium, phosphorus, vitamin D, choline, and calcium; however, corn raw is richer in vitamin B1, fiber, and folate.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Corn raw has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than corn raw (52).

Fish, pike, northern, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Pacific saury raw vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2750%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +147.2%
Contains more ManganeseManganese +47.2%
Contains more SeleniumSelenium +2000%
Contains more MagnesiumMagnesium +19.4%
Contains less SodiumSodium -61.5%
~equal in Potassium ~270mg
~equal in Iron ~0.52mg
~equal in Copper ~0.054mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.6%
Contains more Vitamin CVitamin C +78.9%
Contains more Vitamin B1Vitamin B1 +167.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +180%
~equal in Vitamin B5 ~0.717mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Corn raw DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 3.27g 32%
Selenium 12.6µg 0.6µg 22%
Phosphorus 220mg 89mg 19%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B1 0.058mg 0.155mg 8%
Fiber 0g 2g 8%
Choline 65mg 23mg 8%
Folate 15µg 42µg 7%
Carbs 0g 18.7g 6%
Calcium 57mg 2mg 6%
Vitamin C 3.8mg 6.8mg 3%
Vitamin B3 2.3mg 1.77mg 3%
Manganese 0.24mg 0.163mg 3%
Vitamin B6 0.117mg 0.093mg 2%
Zinc 0.67mg 0.46mg 2%
Polyunsaturated fat 0.202g 0.487g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Sodium 39mg 15mg 1%
Vitamin A 21µg 9µg 1%
Vitamin E 0.2mg 0.07mg 1%
Saturated fat 0.118g 0.325g 1%
Monounsaturated fat 0.157g 0.432g 1%
Magnesium 31mg 37mg 1%
Vitamin B5 0.75mg 0.717mg 1%
Fats 0.69g 1.35g 1%
Vitamin B2 0.063mg 0.055mg 1%
Calories 88kcal 86kcal 0%
Net carbs 0g 16.7g N/A
Potassium 259mg 270mg 0%
Iron 0.55mg 0.52mg 0%
Sugar 0g 6.26g N/A
Copper 0.051mg 0.054mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.216mg 0.023mg 0%
Threonine 0.844mg 0.129mg 0%
Isoleucine 0.887mg 0.129mg 0%
Leucine 1.565mg 0.348mg 0%
Lysine 1.768mg 0.137mg 0%
Methionine 0.57mg 0.067mg 0%
Phenylalanine 0.752mg 0.15mg 0%
Valine 0.992mg 0.185mg 0%
Histidine 0.567mg 0.089mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Linoleic acid 0.468g 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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +489%
Contains more OtherOther +79.4%
Contains more FatsFats +95.7%
Contains more CarbsCarbs +∞%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +175.2%
Contains more Poly. FatPolyunsaturated fat +141.1%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.