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  6. Pacific saury raw vs. Pistachio

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

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Summary of differences between pacific saury raw and pistachios

  • Pacific saury raw has more vitamin B12, while pistachios have more copper, vitamin B6, vitamin B1, fiber, iron, manganese, phosphorus, and potassium.
  • Pistachios cover your daily need for copper, 139% more than pacific saury raw.
  • The amount of saturated fat in pacific saury raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of pistachios is 28.

These are the specific foods used in this comparison Fish, pike, northern, raw and Nuts, pistachio nuts, raw.

Infographic

Pacific saury raw vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +290.3%
Contains more CalciumCalcium +84.2%
Contains more PotassiumPotassium +295.8%
Contains more IronIron +612.7%
Contains more CopperCopper +2449%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +400%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.9%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +47.4%
Contains more Vitamin AVitamin A +23.8%
Contains more Vitamin EVitamin E +1330%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B6Vitamin B6 +1353%
Contains more FolateFolate +240%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pistachio DV% diff.
Copper 0.051mg 1.3mg 139%
Vitamin B6 0.117mg 1.7mg 122%
Polyunsaturated fat 0.202g 14.38g 95%
Vitamin B12 2µg 0µg 83%
Fats 0.69g 45.32g 69%
Vitamin B1 0.058mg 0.87mg 68%
Monounsaturated fat 0.157g 23.257g 58%
Iron 0.55mg 3.92mg 42%
Manganese 0.24mg 1.2mg 42%
Fiber 0g 10.6g 42%
Phosphorus 220mg 490mg 39%
Saturated fat 0.118g 5.907g 26%
Calories 88kcal 560kcal 24%
Potassium 259mg 1025mg 23%
Magnesium 31mg 121mg 21%
Vitamin E 0.2mg 2.86mg 18%
Zinc 0.67mg 2.2mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Selenium 12.6µg 7µg 10%
Folate 15µg 51µg 9%
Carbs 0g 27.17g 9%
Vitamin B2 0.063mg 0.16mg 7%
Vitamin B3 2.3mg 1.3mg 6%
Vitamin B5 0.75mg 0.52mg 5%
Calcium 57mg 105mg 5%
Protein 19.26g 20.16g 2%
Sodium 39mg 1mg 2%
Vitamin C 3.8mg 5.6mg 2%
Vitamin A 21µg 26µg 1%
Starch 1.67g 1%
Net carbs 0g 16.57g N/A
Sugar 0g 7.66g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.251mg 0%
Threonine 0.844mg 0.684mg 0%
Isoleucine 0.887mg 0.917mg 0%
Leucine 1.565mg 1.604mg 0%
Lysine 1.768mg 1.138mg 0%
Methionine 0.57mg 0.36mg 0%
Phenylalanine 0.752mg 1.092mg 0%
Valine 0.992mg 1.249mg 0%
Histidine 0.567mg 0.512mg 0%
Fructose 0.24g 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 - Linoleic acid 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1705.9%
Contains more FatsFats +6468.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +163.7%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +14713.4%
Contains more Poly. FatPolyunsaturated fat +7018.8%

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.