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  6. Pacific saury raw vs. Molasses

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

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What are the main differences between pacific saury raw and molasses?

  • Pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D, yet molasses are richer in manganese, iron, magnesium, copper, vitamin B6, potassium, and calcium.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.

We used Fish, pike, northern, raw and Molasses types in this comparison.

Infographic

Pacific saury raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +609.7%
Contains more MagnesiumMagnesium +680.6%
Contains more CalciumCalcium +259.6%
Contains more PotassiumPotassium +465.3%
Contains more IronIron +758.2%
Contains more CopperCopper +854.9%
Contains more ManganeseManganese +537.5%
Contains more SeleniumSelenium +41.3%
~equal in Sodium ~37mg

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +3050%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +388.7%
Contains more Vitamin B6Vitamin B6 +472.6%
~equal in Vitamin B5 ~0.804mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Molasses DV% diff.
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.53mg 56%
Iron 0.55mg 4.72mg 52%
Magnesium 31mg 242mg 50%
Copper 0.051mg 0.487mg 48%
Vitamin B6 0.117mg 0.67mg 43%
Protein 19.26g 0g 39%
Potassium 259mg 1464mg 35%
Phosphorus 220mg 31mg 27%
Carbs 0g 74.73g 25%
Fructose 12.79g 16%
Calcium 57mg 205mg 15%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Calories 88kcal 290kcal 10%
Vitamin B3 2.3mg 0.93mg 9%
Choline 65mg 13.3mg 9%
Selenium 12.6µg 17.8µg 9%
Vitamin B2 0.063mg 0.002mg 5%
Folate 15µg 0µg 4%
Vitamin C 3.8mg 0mg 4%
Zinc 0.67mg 0.29mg 3%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 0mg 1%
Fats 0.69g 0.1g 1%
Polyunsaturated fat 0.202g 0.05g 1%
Vitamin B1 0.058mg 0.041mg 1%
Vitamin B5 0.75mg 0.804mg 1%
Net carbs 0g 74.73g N/A
Sugar 0g 74.72g N/A
Sodium 39mg 37mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.118g 0.018g 0%
Monounsaturated fat 0.157g 0.032g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +590%
Contains more WaterWater +260.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +192%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +390.6%
Contains more Poly. FatPolyunsaturated fat +304%
Contains less Sat. FatSaturated fat -84.7%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.