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  6. Pacific saury raw vs. Nori

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

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How are pacific saury raw and nori different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D, while nori is higher in vitamin A, vitamin C, folate, manganese, vitamin B2, and copper.
  • Nori covers your daily need for vitamin A, 103% more than pacific saury raw.

Fish, pike, northern, raw and Seaweed, laver, raw types were used in this article.

Infographic

Pacific saury raw vs Nori 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%
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1450%
Contains more PhosphorusPhosphorus +279.3%
Contains less SodiumSodium -18.8%
Contains more SeleniumSelenium +1700%
Contains more CalciumCalcium +22.8%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +227.3%
Contains more CopperCopper +417.6%
Contains more ZincZinc +56.7%
Contains more ManganeseManganese +311.7%

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%
Nori
Nori
8
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525%
Contains more Vitamin CVitamin C +926.3%
Contains more Vitamin AVitamin A +1138.1%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +69%
Contains more Vitamin B2Vitamin B2 +607.9%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +873.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Nori DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 39mg 39%
Manganese 0.24mg 0.988mg 33%
Folate 15µg 146µg 33%
Vitamin B2 0.063mg 0.446mg 29%
Vitamin A 21µg 260µg 27%
Protein 19.26g 5.81g 27%
Copper 0.051mg 0.264mg 24%
Phosphorus 220mg 58mg 23%
Selenium 12.6µg 0.7µg 22%
Iron 0.55mg 1.8mg 16%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 10.4mg 10%
Magnesium 31mg 2mg 7%
Vitamin B5 0.75mg 0.521mg 5%
Vitamin B3 2.3mg 1.47mg 5%
Vitamin E 0.2mg 1mg 5%
Vitamin B6 0.117mg 0.159mg 3%
Vitamin K 0.1µg 4µg 3%
Calories 88kcal 35kcal 3%
Vitamin B1 0.058mg 0.098mg 3%
Zinc 0.67mg 1.05mg 3%
Potassium 259mg 356mg 3%
Carbs 0g 5.11g 2%
Fiber 0g 0.3g 1%
Calcium 57mg 70mg 1%
Fats 0.69g 0.28g 1%
Polyunsaturated fat 0.202g 0.11g 1%
Net carbs 0g 4.81g N/A
Sugar 0g 0.49g N/A
Sodium 39mg 48mg 0%
Saturated fat 0.118g 0.061g 0%
Monounsaturated fat 0.157g 0.025g 0%
Tryptophan 0.216mg 0.043mg 0%
Threonine 0.844mg 0.232mg 0%
Isoleucine 0.887mg 0.259mg 0%
Leucine 1.565mg 0.501mg 0%
Lysine 1.768mg 0.222mg 0%
Methionine 0.57mg 0.145mg 0%
Phenylalanine 0.752mg 0.273mg 0%
Valine 0.992mg 0.402mg 0%
Histidine 0.567mg 0.14mg 0%
Omega-3 - EPA 0.033g 0.08g 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
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +231.5%
Contains more FatsFats +146.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.6%
~equal in Water ~85.03g

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +528%
Contains more Poly. FatPolyunsaturated fat +83.6%
Contains less Sat. FatSaturated fat -48.3%

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.