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  6. Pacific saury raw vs. Peppermint

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

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

  • Pacific saury raw is richer in vitamin B12 and phosphorus, yet peppermint is richer in vitamin A, iron, manganese, fiber, vitamin C, copper, folate, and calcium.
  • Peppermint's daily need coverage for vitamin A is 84% higher.
  • Pacific saury raw has a lower glycemic index than peppermint.

We used Fish, pike, northern, raw and Peppermint, fresh types in this comparison.

Infographic

Pacific saury raw vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more PhosphorusPhosphorus +201.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +158.1%
Contains more CalciumCalcium +326.3%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +823.6%
Contains more CopperCopper +545.1%
Contains more ZincZinc +65.7%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +390%

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +736.8%
Contains more Vitamin AVitamin A +909.5%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B6Vitamin B6 +10.3%
Contains more FolateFolate +660%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Peppermint DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 5.08mg 57%
Manganese 0.24mg 1.176mg 41%
Fiber 0g 8g 32%
Copper 0.051mg 0.329mg 31%
Protein 19.26g 3.75g 31%
Vitamin C 3.8mg 31.8mg 31%
Folate 15µg 114µg 25%
Selenium 12.6µg 23%
Vitamin A 21µg 212µg 21%
Phosphorus 220mg 73mg 21%
Calcium 57mg 243mg 19%
Vitamin B2 0.063mg 0.266mg 16%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Magnesium 31mg 80mg 12%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Potassium 259mg 569mg 9%
Vitamin B5 0.75mg 0.338mg 8%
Carbs 0g 14.89g 5%
Zinc 0.67mg 1.11mg 4%
Vitamin B3 2.3mg 1.706mg 4%
Vitamin B1 0.058mg 0.082mg 2%
Polyunsaturated fat 0.202g 0.508g 2%
Saturated fat 0.118g 0.246g 1%
Calories 88kcal 70kcal 1%
Vitamin B6 0.117mg 0.129mg 1%
Vitamin E 0.2mg 1%
Fats 0.69g 0.94g 0%
Net carbs 0g 6.89g N/A
Sodium 39mg 31mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0.033g 0%
Tryptophan 0.216mg 0.058mg 0%
Threonine 0.844mg 0.154mg 0%
Isoleucine 0.887mg 0.154mg 0%
Leucine 1.565mg 0.281mg 0%
Lysine 1.768mg 0.161mg 0%
Methionine 0.57mg 0.053mg 0%
Phenylalanine 0.752mg 0.191mg 0%
Valine 0.992mg 0.187mg 0%
Histidine 0.567mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +413.6%
Contains more FatsFats +36.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +56.6%
~equal in Water ~78.65g

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -52%
Contains more Mono. FatMonounsaturated fat +375.8%
Contains more Poly. FatPolyunsaturated fat +151.5%

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.