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  6. Pacific saury raw vs. Mung bean

Pacific saury raw vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and mung beans

  • Pacific saury raw has more vitamin B12; however, mung beans are richer in folate, copper, iron, fiber, vitamin B1, magnesium, manganese, potassium, and vitamin B5.
  • Mung beans' daily need coverage for folate is 153% more.
  • Mung beans have a higher glycemic index. The glycemic index of mung beans is 31, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Mung beans, mature seeds, raw.

Infographic

Pacific saury raw vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more SeleniumSelenium +53.7%
Contains more MagnesiumMagnesium +509.7%
Contains more CalciumCalcium +131.6%
Contains more PotassiumPotassium +381.1%
Contains more IronIron +1125.5%
Contains more CopperCopper +1745.1%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +331.3%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +26.3%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin B1Vitamin B1 +970.7%
Contains more Vitamin B2Vitamin B2 +269.8%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +226.5%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +50.6%
~equal in Vitamin B3 ~2.251mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mung bean DV% diff.
Folate 15µg 625µg 153%
Copper 0.051mg 0.941mg 99%
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 6.74mg 77%
Fiber 0g 16.3g 65%
Vitamin B1 0.058mg 0.621mg 47%
Magnesium 31mg 189mg 38%
Manganese 0.24mg 1.035mg 35%
Potassium 259mg 1246mg 29%
Vitamin B5 0.75mg 1.91mg 23%
Phosphorus 220mg 367mg 21%
Carbs 0g 62.62g 21%
Vitamin B6 0.117mg 0.382mg 20%
Zinc 0.67mg 2.68mg 18%
Vitamin B2 0.063mg 0.233mg 13%
Vitamin D 2.5µg 0µg 13%
Calories 88kcal 347kcal 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Protein 19.26g 23.86g 9%
Calcium 57mg 132mg 8%
Selenium 12.6µg 8.2µg 8%
Vitamin K 0.1µg 9µg 7%
Choline 65mg 97.9mg 6%
Vitamin E 0.2mg 0.51mg 2%
Vitamin A 21µg 6µg 2%
Sodium 39mg 15mg 1%
Polyunsaturated fat 0.202g 0.384g 1%
Fats 0.69g 1.15g 1%
Saturated fat 0.118g 0.348g 1%
Vitamin C 3.8mg 4.8mg 1%
Net carbs 0g 46.32g N/A
Sugar 0g 6.6g N/A
Vitamin B3 2.3mg 2.251mg 0%
Monounsaturated fat 0.157g 0.161g 0%
Tryptophan 0.216mg 0.26mg 0%
Threonine 0.844mg 0.782mg 0%
Isoleucine 0.887mg 1.008mg 0%
Leucine 1.565mg 1.847mg 0%
Lysine 1.768mg 1.664mg 0%
Methionine 0.57mg 0.286mg 0%
Phenylalanine 0.752mg 1.443mg 0%
Valine 0.992mg 1.237mg 0%
Histidine 0.567mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +772%
Contains more ProteinProtein +23.9%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +193.8%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Poly. FatPolyunsaturated fat +90.1%
~equal in Monounsaturated fat ~0.161g

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.