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  6. Pacific saury raw vs. Mango

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

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How are pacific saury raw and mango different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, choline, and vitamin B3, while mango is higher in vitamin C and vitamin A.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than mango.
  • Mango is lower in cholesterol.
  • Mango has a higher glycemic index (51) than pacific saury raw (0).

Fish, pike, northern, raw and Mangos, raw types were used in this article.

Infographic

Pacific saury raw vs Mango 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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +243.8%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +1471.4%
Contains more ManganeseManganese +281%
Contains more SeleniumSelenium +2000%
Contains more CopperCopper +117.6%
Contains less SodiumSodium -97.4%

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%
Mango
Mango
5
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%
Contains more Vitamin CVitamin C +857.9%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +186.7%
~equal in Vitamin B6 ~0.119mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mango DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.82g 37%
Vitamin C 3.8mg 36.4mg 36%
Phosphorus 220mg 14mg 29%
Selenium 12.6µg 0.6µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.197mg 11%
Vitamin B3 2.3mg 0.669mg 10%
Choline 65mg 7.6mg 10%
Manganese 0.24mg 0.063mg 8%
Folate 15µg 43µg 7%
Copper 0.051mg 0.111mg 7%
Fiber 0g 1.6g 6%
Fructose 4.68g 6%
Zinc 0.67mg 0.09mg 5%
Vitamin E 0.2mg 0.9mg 5%
Iron 0.55mg 0.16mg 5%
Calcium 57mg 11mg 5%
Magnesium 31mg 10mg 5%
Carbs 0g 14.98g 5%
Vitamin A 21µg 54µg 4%
Vitamin K 0.1µg 4.2µg 3%
Potassium 259mg 168mg 3%
Vitamin B1 0.058mg 0.028mg 3%
Sodium 39mg 1mg 2%
Vitamin B2 0.063mg 0.038mg 2%
Polyunsaturated fat 0.202g 0.071g 1%
Calories 88kcal 60kcal 1%
Fats 0.69g 0.38g 0%
Net carbs 0g 13.38g N/A
Sugar 0g 13.66g N/A
Vitamin B6 0.117mg 0.119mg 0%
Saturated fat 0.118g 0.092g 0%
Monounsaturated fat 0.157g 0.14g 0%
Tryptophan 0.216mg 0.013mg 0%
Threonine 0.844mg 0.031mg 0%
Isoleucine 0.887mg 0.029mg 0%
Leucine 1.565mg 0.05mg 0%
Lysine 1.768mg 0.066mg 0%
Methionine 0.57mg 0.008mg 0%
Phenylalanine 0.752mg 0.027mg 0%
Valine 0.992mg 0.042mg 0%
Histidine 0.567mg 0.019mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2248.8%
Contains more FatsFats +81.6%
Contains more OtherOther +213.9%
Contains more CarbsCarbs +∞%
~equal in Water ~83.46g

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +12.1%
Contains more Poly. FatPolyunsaturated fat +184.5%
Contains less Sat. FatSaturated fat -22%

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.