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  6. Pacific saury raw vs. Mixed nuts

Pacific saury raw vs. Mixed nuts — In-Depth Nutrition Comparison

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How are pacific saury raw and mixed nuts different?

  • Pacific saury raw is higher in vitamin B12; however, mixed nuts are richer in copper, manganese, vitamin E, magnesium, selenium, vitamin B3, phosphorus, and fiber.
  • Daily need coverage for copper for mixed nuts is 95% higher.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than mixed nuts (24).

Fish, pike, northern, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Pacific saury raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +638.7%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +144%
Contains more IronIron +374.5%
Contains more CopperCopper +1678.4%
Contains more ZincZinc +401.5%
Contains more PhosphorusPhosphorus +107.3%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +750%
Contains more SeleniumSelenium +169%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
Contains more Vitamin EVitamin E +3810%
Contains more Vitamin B1Vitamin B1 +225.9%
Contains more Vitamin B2Vitamin B2 +211.1%
Contains more Vitamin B3Vitamin B3 +235.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +200.9%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +453.3%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3694.2%
Contains more FatsFats +7718.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.9%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +18045.2%
Contains more Poly. FatPolyunsaturated fat +7133.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mixed nuts DV% diff.
Polyunsaturated fat 0.202g 14.612g 96%
Copper 0.051mg 0.907mg 95%
Vitamin B12 2µg 0µg 83%
Fats 0.69g 53.95g 82%
Manganese 0.24mg 2.04mg 78%
Monounsaturated fat 0.157g 28.488g 71%
Vitamin E 0.2mg 7.82mg 51%
Magnesium 31mg 229mg 47%
Saturated fat 0.118g 8.711g 39%
Selenium 12.6µg 33.9µg 39%
Vitamin B3 2.3mg 7.709mg 34%
Phosphorus 220mg 456mg 34%
Fiber 0g 7g 28%
Calories 88kcal 607kcal 26%
Iron 0.55mg 2.61mg 26%
Zinc 0.67mg 3.36mg 24%
Vitamin B6 0.117mg 0.352mg 18%
Folate 15µg 83µg 17%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B1 0.058mg 0.189mg 11%
Potassium 259mg 632mg 11%
Vitamin B2 0.063mg 0.196mg 10%
Vitamin B5 0.75mg 1.14mg 8%
Carbs 0g 21.05g 7%
Calcium 57mg 117mg 6%
Vitamin K 0.1µg 5.7µg 5%
Vitamin C 3.8mg 0.5mg 4%
Protein 19.26g 20.04g 2%
Vitamin A 21µg 0µg 2%
Starch 4.2g 2%
Choline 65mg 52mg 2%
Sodium 39mg 5mg 1%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.216mg 0.22mg 0%
Threonine 0.844mg 0.703mg 0%
Isoleucine 0.887mg 0.826mg 0%
Leucine 1.565mg 1.656mg 0%
Lysine 1.768mg 0.782mg 0%
Methionine 0.57mg 0.283mg 0%
Phenylalanine 0.752mg 1.182mg 0%
Valine 0.992mg 1.001mg 0%
Histidine 0.567mg 0.572mg 0%
Omega-3 - EPA 0.033g 0.005g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pacific saury raw
50%
Mixed nuts
Minerals Daily Need Coverage Score
32%
Pacific saury raw
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 8.593g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 34mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.