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  6. Pacific saury raw vs. True morels

Pacific saury raw vs. True morels — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and true morels

  • Pacific saury raw has more selenium and vitamin B5; however, true morels are richer in iron, copper, vitamin D, manganese, zinc, fiber, and vitamin B2.
  • True morels' daily need coverage for iron is 145% more.
  • Pacific saury raw contains 6 times more selenium than true morels. Pacific saury raw contains 12.6µg of selenium, while true morels contain 2.2µg.
  • True morels have a higher glycemic index. The glycemic index of true morels is 32, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Mushrooms, morel, raw.

Infographic

Pacific saury raw vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +32.6%
Contains more PhosphorusPhosphorus +13.4%
Contains more SeleniumSelenium +472.7%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +2114.5%
Contains more CopperCopper +1125.5%
Contains more ZincZinc +203%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +144.6%

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +104%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +225.4%
Contains more Vitamin B6Vitamin B6 +16.2%
~equal in Vitamin B3 ~2.252mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw True morels DV% diff.
Iron 0.55mg 12.18mg 145%
Vitamin B12 2µg 83%
Copper 0.051mg 0.625mg 64%
Protein 19.26g 3.12g 32%
Selenium 12.6µg 2.2µg 19%
Manganese 0.24mg 0.587mg 15%
Cholesterol 39mg 13%
Vitamin D 99IU 206IU 13%
Vitamin D 2.5µg 5.1µg 13%
Choline 65mg 12%
Zinc 0.67mg 2.03mg 12%
Fiber 0g 2.8g 11%
Vitamin B2 0.063mg 0.205mg 11%
Vitamin B5 0.75mg 0.44mg 6%
Potassium 259mg 411mg 4%
Vitamin C 3.8mg 4%
Phosphorus 220mg 194mg 4%
Calories 88kcal 31kcal 3%
Magnesium 31mg 19mg 3%
Vitamin A 21µg 0µg 2%
Polyunsaturated fat 0.202g 0.433g 2%
Carbs 0g 5.1g 2%
Folate 15µg 9µg 2%
Sodium 39mg 21mg 1%
Calcium 57mg 43mg 1%
Vitamin B1 0.058mg 0.069mg 1%
Vitamin B6 0.117mg 0.136mg 1%
Vitamin E 0.2mg 1%
Fats 0.69g 0.57g 0%
Net carbs 0g 2.3g N/A
Sugar 0g 0.6g N/A
Vitamin B3 2.3mg 2.252mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.065g 0%
Monounsaturated fat 0.157g 0.052g 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
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +517.3%
Contains more FatsFats +21.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more OtherOther +41.6%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +201.9%
Contains less Sat. FatSaturated fat -44.9%
Contains more Poly. FatPolyunsaturated fat +114.4%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.