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  6. Pacific saury raw vs. Shiitake

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

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Significant differences between pacific saury raw and shiitake

  • Pacific saury raw has more phosphorus, vitamin D, selenium, and calcium; however, shiitake is richer in vitamin B5, vitamin B6, vitamin B2, copper, fiber, and vitamin B3.
  • Pacific saury raw covers your daily phosphorus needs 15% more than shiitake.
  • Shiitake has 29 times less calcium than pacific saury raw. Pacific saury raw has 57mg of calcium, while shiitake has 2mg.
  • Shiitake has a higher glycemic index. The glycemic index of shiitake is 32, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Mushrooms, shiitake, raw.

Infographic

Pacific saury raw vs Shiitake 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% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +2750%
Contains more IronIron +34.1%
Contains more PhosphorusPhosphorus +96.4%
Contains more SeleniumSelenium +121.1%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +178.4%
Contains more ZincZinc +53.7%
Contains less SodiumSodium -76.9%
~equal in Manganese ~0.23mg

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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +525%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +150.4%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Shiitake DV% diff.
Vitamin B12 2µg 83%
Protein 19.26g 2.24g 34%
Phosphorus 220mg 112mg 15%
Vitamin B5 0.75mg 1.5mg 15%
Vitamin B6 0.117mg 0.293mg 14%
Cholesterol 39mg 13%
Selenium 12.6µg 5.7µg 13%
Vitamin B2 0.063mg 0.217mg 12%
Choline 65mg 12%
Vitamin D 2.5µg 0.4µg 11%
Vitamin D 99IU 18IU 10%
Vitamin B3 2.3mg 3.877mg 10%
Fiber 0g 2.5g 10%
Copper 0.051mg 0.142mg 10%
Calcium 57mg 2mg 6%
Vitamin C 3.8mg 4%
Vitamin B1 0.058mg 0.015mg 4%
Calories 88kcal 34kcal 3%
Magnesium 31mg 20mg 3%
Zinc 0.67mg 1.03mg 3%
Vitamin A 21µg 2%
Iron 0.55mg 0.41mg 2%
Carbs 0g 6.79g 2%
Polyunsaturated fat 0.202g 1%
Vitamin E 0.2mg 1%
Folate 15µg 13µg 1%
Saturated fat 0.118g 1%
Potassium 259mg 304mg 1%
Sodium 39mg 9mg 1%
Fats 0.69g 0.49g 0%
Net carbs 0g 4.29g N/A
Sugar 0g 2.38g N/A
Manganese 0.24mg 0.23mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0%
Tryptophan 0.216mg 0.011mg 0%
Threonine 0.844mg 0.134mg 0%
Isoleucine 0.887mg 0.111mg 0%
Leucine 1.565mg 0.189mg 0%
Lysine 1.768mg 0.134mg 0%
Methionine 0.57mg 0.033mg 0%
Phenylalanine 0.752mg 0.111mg 0%
Valine 0.992mg 0.145mg 0%
Histidine 0.567mg 0.056mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +759.8%
Contains more FatsFats +40.8%
Contains more OtherOther +52.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.7%

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.