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  6. Pacific saury raw vs. Brazil nut

Pacific saury raw vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and brazil nut

  • Pacific saury raw has more vitamin B12; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, vitamin B1, manganese, vitamin E, and zinc.
  • Brazil nut covers your daily selenium needs 3463% more than pacific saury raw.
  • Pacific saury raw contains less saturated fat.

Specific food types used in this comparison are Fish, pike, northern, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Pacific saury raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1112.9%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +154.4%
Contains more IronIron +341.8%
Contains more CopperCopper +3317.6%
Contains more ZincZinc +506%
Contains more PhosphorusPhosphorus +229.5%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +409.6%
Contains more SeleniumSelenium +15114.3%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +679.7%
Contains more Vitamin B5Vitamin B5 +307.6%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +125.7%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B1Vitamin B1 +963.8%
Contains more FolateFolate +46.7%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +34.5%
Contains more WaterWater +2207.6%
Contains more FatsFats +9624.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +202.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +15109.6%
Contains more Poly. FatPolyunsaturated fat +11978.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Brazil nut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Brazil nut DV% diff.
Selenium 12.6µg 1917µg 3463%
Copper 0.051mg 1.743mg 188%
Polyunsaturated fat 0.202g 24.399g 161%
Fats 0.69g 67.1g 102%
Vitamin B12 2µg 0µg 83%
Magnesium 31mg 376mg 82%
Saturated fat 0.118g 16.134g 73%
Phosphorus 220mg 725mg 72%
Monounsaturated fat 0.157g 23.879g 59%
Vitamin B1 0.058mg 0.617mg 47%
Manganese 0.24mg 1.223mg 43%
Vitamin E 0.2mg 5.65mg 36%
Zinc 0.67mg 4.06mg 31%
Fiber 0g 7.5g 30%
Calories 88kcal 659kcal 29%
Iron 0.55mg 2.43mg 24%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.295mg 13%
Potassium 259mg 659mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.184mg 11%
Calcium 57mg 160mg 10%
Protein 19.26g 14.32g 10%
Choline 65mg 28.8mg 7%
Carbs 0g 11.74g 4%
Vitamin C 3.8mg 0.7mg 3%
Folate 15µg 22µg 2%
Vitamin B2 0.063mg 0.035mg 2%
Vitamin A 21µg 0µg 2%
Sodium 39mg 3mg 2%
Vitamin B6 0.117mg 0.101mg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.216mg 0.135mg 0%
Threonine 0.844mg 0.365mg 0%
Isoleucine 0.887mg 0.518mg 0%
Leucine 1.565mg 1.19mg 0%
Lysine 1.768mg 0.49mg 0%
Methionine 0.57mg 1.124mg 0%
Phenylalanine 0.752mg 0.639mg 0%
Valine 0.992mg 0.76mg 0%
Histidine 0.567mg 0.409mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pacific saury raw
27%
Brazil nut
Minerals Daily Need Coverage Score
32%
Pacific saury raw
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 16.016g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.