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  6. Pacific saury raw vs. Bran raw

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

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A recap on differences between pacific saury raw and bran raw

  • Pacific saury raw has more vitamin B12; however, bran raw is higher in manganese, vitamin B1, phosphorus, fiber, iron, selenium, magnesium, copper, and zinc.
  • Bran raw covers your daily manganese needs 234% more than pacific saury raw.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Fish, pike, northern, raw and Oat bran, raw.

Infographic

Pacific saury raw vs Bran raw infographic
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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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +658.1%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +883.6%
Contains more CopperCopper +690.2%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +233.6%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +2245.8%
Contains more SeleniumSelenium +258.7%
~equal in Calcium ~58mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +146.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.9%
Contains more Vitamin EVitamin E +405%
Contains more Vitamin B1Vitamin B1 +1917.2%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +99.2%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +246.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Bran raw DV% diff.
Manganese 0.24mg 5.63mg 234%
Vitamin B1 0.058mg 1.17mg 93%
Vitamin B12 2µg 0µg 83%
Phosphorus 220mg 734mg 73%
Fiber 0g 15.4g 62%
Iron 0.55mg 5.41mg 61%
Selenium 12.6µg 45.2µg 59%
Magnesium 31mg 235mg 49%
Copper 0.051mg 0.403mg 39%
Carbs 0g 66.22g 22%
Zinc 0.67mg 3.11mg 22%
Polyunsaturated fat 0.202g 2.766g 17%
Vitamin B5 0.75mg 1.494mg 15%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B2 0.063mg 0.22mg 12%
Fats 0.69g 7.03g 10%
Folate 15µg 52µg 9%
Vitamin B3 2.3mg 0.934mg 9%
Potassium 259mg 566mg 9%
Calories 88kcal 246kcal 8%
Choline 65mg 32.2mg 6%
Monounsaturated fat 0.157g 2.376g 6%
Saturated fat 0.118g 1.328g 6%
Vitamin E 0.2mg 1.01mg 5%
Protein 19.26g 17.3g 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.117mg 0.165mg 4%
Vitamin K 0.1µg 3.2µg 3%
Sodium 39mg 4mg 2%
Vitamin A 21µg 0µg 2%
Net carbs 0g 50.82g N/A
Calcium 57mg 58mg 0%
Sugar 0g 1.45g N/A
Tryptophan 0.216mg 0.335mg 0%
Threonine 0.844mg 0.502mg 0%
Isoleucine 0.887mg 0.668mg 0%
Leucine 1.565mg 1.374mg 0%
Lysine 1.768mg 0.76mg 0%
Methionine 0.57mg 0.335mg 0%
Phenylalanine 0.752mg 0.908mg 0%
Valine 0.992mg 0.964mg 0%
Histidine 0.567mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +11.3%
Contains more WaterWater +1104.9%
Contains more FatsFats +918.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +156.6%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +1413.4%
Contains more Poly. FatPolyunsaturated fat +1269.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.