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  6. Pacific saury raw vs. Minestrone

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

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Important differences between pacific saury raw and minestrone

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin B5, vitamin B3, magnesium, and vitamin B6; however, minestrone is richer in vitamin A.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Pacific saury raw contains 39 times more cholesterol than minestrone. Pacific saury raw contains 39mg of cholesterol, while minestrone contains 1mg.
  • Minestrone has a higher glycemic index. The glycemic index of minestrone is 47, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Pacific saury raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +307.1%
Contains more PotassiumPotassium +99.2%
Contains more IronIron +44.7%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +57.9%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.051mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +488.2%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Minestrone DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.77g 35%
Phosphorus 220mg 23mg 28%
Selenium 12.6µg 23%
Cholesterol 39mg 1mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Vitamin B5 0.75mg 0.14mg 12%
Vitamin B3 2.3mg 0.391mg 12%
Sodium 39mg 254mg 9%
Magnesium 31mg 3mg 7%
Vitamin B6 0.117mg 0.041mg 6%
Manganese 0.24mg 0.152mg 4%
Calcium 57mg 14mg 4%
Vitamin C 3.8mg 0.5mg 4%
Potassium 259mg 130mg 4%
Vitamin B1 0.058mg 0.022mg 3%
Calories 88kcal 34kcal 3%
Vitamin B2 0.063mg 0.018mg 3%
Zinc 0.67mg 0.31mg 3%
Vitamin A 21µg 49µg 3%
Polyunsaturated fat 0.202g 0.46g 2%
Fiber 0g 0.4g 2%
Iron 0.55mg 0.38mg 2%
Carbs 0g 4.66g 2%
Fats 0.69g 1.04g 1%
Saturated fat 0.118g 0.23g 1%
Vitamin E 0.2mg 1%
Net carbs 0g 4.26g N/A
Copper 0.051mg 0.051mg 0%
Vitamin K 0.1µg 0%
Folate 15µg 15µg 0%
Monounsaturated fat 0.157g 0.29g 0%
Tryptophan 0.216mg 0.013mg 0%
Threonine 0.844mg 0.043mg 0%
Isoleucine 0.887mg 0.054mg 0%
Leucine 1.565mg 0.098mg 0%
Lysine 1.768mg 0.076mg 0%
Methionine 0.57mg 0.018mg 0%
Phenylalanine 0.752mg 0.064mg 0%
Valine 0.992mg 0.074mg 0%
Histidine 0.567mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +988.1%
Contains more FatsFats +50.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%
~equal in Other ~1.2g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +84.7%
Contains more Poly. FatPolyunsaturated fat +127.7%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.