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  6. Pacific saury raw vs. Pea raw

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

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

  • Pacific saury raw is richer in vitamin B12, selenium, vitamin D, and phosphorus, yet pea raw is richer in vitamin C, fiber, vitamin K, vitamin B1, vitamin A, and copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw has a lower glycemic index than pea raw.

We used Fish, pike, northern, raw and Peas, green, raw types in this comparison.

Infographic

Pacific saury raw vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +128%
Contains more PhosphorusPhosphorus +103.7%
Contains more SeleniumSelenium +600%
Contains more IronIron +167.3%
Contains more CopperCopper +245.1%
Contains more ZincZinc +85.1%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +70.8%
~equal in Magnesium ~33mg
~equal in Potassium ~244mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +621.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +128.9%
Contains more Vitamin CVitamin C +952.6%
Contains more Vitamin AVitamin A +81%
Contains more Vitamin B1Vitamin B1 +358.6%
Contains more Vitamin B2Vitamin B2 +109.5%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +24700%
Contains more FolateFolate +333.3%
~equal in Vitamin B3 ~2.09mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pea raw DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 40mg 40%
Protein 19.26g 5.42g 28%
Fiber 0g 5.7g 23%
Vitamin K 0.1µg 24.8µg 21%
Selenium 12.6µg 1.8µg 20%
Vitamin B1 0.058mg 0.266mg 17%
Phosphorus 220mg 108mg 16%
Copper 0.051mg 0.176mg 14%
Cholesterol 39mg 0mg 13%
Vitamin B5 0.75mg 0.104mg 13%
Folate 15µg 65µg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Iron 0.55mg 1.47mg 12%
Manganese 0.24mg 0.41mg 7%
Choline 65mg 28.4mg 7%
Vitamin B2 0.063mg 0.132mg 5%
Zinc 0.67mg 1.24mg 5%
Carbs 0g 14.45g 5%
Vitamin B6 0.117mg 0.169mg 4%
Calcium 57mg 25mg 3%
Vitamin A 21µg 38µg 2%
Sodium 39mg 5mg 1%
Vitamin B3 2.3mg 2.09mg 1%
Calories 88kcal 81kcal 0%
Fats 0.69g 0.4g 0%
Net carbs 0g 8.75g N/A
Magnesium 31mg 33mg 0%
Potassium 259mg 244mg 0%
Sugar 0g 5.67g N/A
Vitamin E 0.2mg 0.13mg 0%
Saturated fat 0.118g 0.071g 0%
Monounsaturated fat 0.157g 0.035g 0%
Polyunsaturated fat 0.202g 0.187g 0%
Tryptophan 0.216mg 0.037mg 0%
Threonine 0.844mg 0.203mg 0%
Isoleucine 0.887mg 0.195mg 0%
Leucine 1.565mg 0.323mg 0%
Lysine 1.768mg 0.317mg 0%
Methionine 0.57mg 0.082mg 0%
Phenylalanine 0.752mg 0.2mg 0%
Valine 0.992mg 0.235mg 0%
Histidine 0.567mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +255.4%
Contains more FatsFats +72.5%
Contains more OtherOther +29.9%
Contains more CarbsCarbs +∞%
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +348.6%
Contains less Sat. FatSaturated fat -39.8%
~equal in Polyunsaturated fat ~0.187g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.