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  6. Pacific saury raw vs. Hazelnut

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

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Important differences between pacific saury raw and hazelnut

  • Pacific saury raw has more vitamin B12; however, hazelnut is richer in manganese, copper, vitamin E, iron, vitamin B1, fiber, vitamin B6, magnesium, and folate.
  • Hazelnut's daily need coverage for manganese is 258% more.
  • Hazelnut has a higher glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Nuts, hazelnuts or filberts.

Infographic

Pacific saury raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more SeleniumSelenium +425%
Contains more MagnesiumMagnesium +425.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +162.5%
Contains more IronIron +754.5%
Contains more CopperCopper +3282.4%
Contains more ZincZinc +265.7%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2472.9%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +42.5%
Contains more Vitamin CVitamin C +65.8%
Contains more Vitamin EVitamin E +7415%
Contains more Vitamin B1Vitamin B1 +1008.6%
Contains more Vitamin B2Vitamin B2 +79.4%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +381.2%
Contains more Vitamin KVitamin K +14100%
Contains more FolateFolate +653.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Hazelnut DV% diff.
Manganese 0.24mg 6.175mg 258%
Copper 0.051mg 1.725mg 186%
Monounsaturated fat 0.157g 45.652g 114%
Vitamin E 0.2mg 15.03mg 99%
Fats 0.69g 60.75g 92%
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 4.7mg 52%
Polyunsaturated fat 0.202g 7.92g 51%
Vitamin B1 0.058mg 0.643mg 49%
Fiber 0g 9.7g 39%
Vitamin B6 0.117mg 0.563mg 34%
Magnesium 31mg 163mg 31%
Calories 88kcal 628kcal 27%
Folate 15µg 113µg 25%
Saturated fat 0.118g 4.464g 20%
Selenium 12.6µg 2.4µg 19%
Zinc 0.67mg 2.45mg 16%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Potassium 259mg 680mg 12%
Vitamin K 0.1µg 14.2µg 12%
Vitamin D 99IU 0IU 12%
Phosphorus 220mg 290mg 10%
Protein 19.26g 14.95g 9%
Calcium 57mg 114mg 6%
Carbs 0g 16.7g 6%
Choline 65mg 45.6mg 4%
Vitamin B2 0.063mg 0.113mg 4%
Vitamin C 3.8mg 6.3mg 3%
Vitamin B3 2.3mg 1.8mg 3%
Vitamin B5 0.75mg 0.918mg 3%
Sodium 39mg 0mg 2%
Vitamin A 21µg 1µg 2%
Net carbs 0g 7g N/A
Sugar 0g 4.34g N/A
Starch 0.48g 0%
Tryptophan 0.216mg 0.193mg 0%
Threonine 0.844mg 0.497mg 0%
Isoleucine 0.887mg 0.545mg 0%
Leucine 1.565mg 1.063mg 0%
Lysine 1.768mg 0.42mg 0%
Methionine 0.57mg 0.221mg 0%
Phenylalanine 0.752mg 0.663mg 0%
Valine 0.992mg 0.701mg 0%
Histidine 0.567mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +28.8%
Contains more WaterWater +1386.3%
Contains more FatsFats +8704.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +102.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +28977.7%
Contains more Poly. FatPolyunsaturated fat +3820.8%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.