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  6. Pacific saury raw vs. Pasta

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

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What are the main differences between pacific saury raw and pasta?

  • Pacific saury raw is richer in vitamin B12, phosphorus, vitamin B5, vitamin B3, potassium, and vitamin B6, yet pasta is richer in vitamin B1, folate, iron, and vitamin B2.
  • Pacific saury raw's daily need coverage for vitamin B12 is 77% higher.
  • Pacific saury raw has 11 times more potassium than pasta. Pacific saury raw has 259mg of potassium, while pasta has 24mg.
  • Pacific saury raw has a lower glycemic index than pasta.

We used Fish, pike, northern, raw and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Pacific saury raw vs Pasta 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%
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +979.2%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +249.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +107.3%
Contains more CopperCopper +82.4%
Contains less SodiumSodium -84.6%
~equal in Manganese ~0.224mg

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%
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +244.1%
Contains more Vitamin B12Vitamin B12 +1328.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +260.3%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more FolateFolate +326.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pasta DV% diff.
Vitamin B12 2µg 0.14µg 78%
Protein 19.26g 5.15g 28%
Selenium 12.6µg 23%
Phosphorus 220mg 63mg 22%
Vitamin D 2.5µg 13%
Vitamin B1 0.058mg 0.209mg 13%
Choline 65mg 12%
Folate 15µg 64µg 12%
Vitamin D 99IU 12%
Vitamin B5 0.75mg 0.183mg 11%
Carbs 0g 24.93g 8%
Vitamin B3 2.3mg 0.992mg 8%
Vitamin B2 0.063mg 0.15mg 7%
Iron 0.55mg 1.14mg 7%
Potassium 259mg 24mg 7%
Vitamin B6 0.117mg 0.034mg 6%
Copper 0.051mg 0.093mg 5%
Calcium 57mg 6mg 5%
Vitamin C 3.8mg 0mg 4%
Magnesium 31mg 18mg 3%
Polyunsaturated fat 0.202g 0.429g 2%
Calories 88kcal 131kcal 2%
Cholesterol 39mg 33mg 2%
Vitamin A 21µg 6µg 2%
Manganese 0.24mg 0.224mg 1%
Vitamin E 0.2mg 1%
Sodium 39mg 6mg 1%
Zinc 0.67mg 0.56mg 1%
Fats 0.69g 1.05g 1%
Net carbs 0g 24.93g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.15g 0%
Monounsaturated fat 0.157g 0.124g 0%
Tryptophan 0.216mg 0.065mg 0%
Threonine 0.844mg 0.134mg 0%
Isoleucine 0.887mg 0.197mg 0%
Leucine 1.565mg 0.348mg 0%
Lysine 1.768mg 0.097mg 0%
Methionine 0.57mg 0.079mg 0%
Phenylalanine 0.752mg 0.247mg 0%
Valine 0.992mg 0.217mg 0%
Histidine 0.567mg 0.103mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +274%
Contains more WaterWater +15.1%
Contains more OtherOther +264.5%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +∞%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +26.6%
Contains more Poly. FatPolyunsaturated fat +112.4%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.