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  6. Pacific saury raw vs. Pilaf

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

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The main differences between pacific saury raw and pilaf

  • Pacific saury raw has more vitamin B12 and vitamin D; however, pilaf has more folate, vitamin B1, selenium, manganese, vitamin B3, iron, and vitamin B6.
  • Daily need coverage for vitamin B12 for pacific saury raw is 82% higher.
  • Pacific saury raw is lower in sodium.
  • Pilaf has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Pacific saury raw vs Pilaf 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%
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +37.8%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97%
Contains more CalciumCalcium +45.6%
Contains more IronIron +343.6%
Contains more CopperCopper +225.5%
Contains more ZincZinc +50.7%
Contains more ManganeseManganese +267.5%
Contains more SeleniumSelenium +157.1%
~equal in Magnesium ~32mg

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%
Pilaf
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +9900%
Contains more CholineCholine +271.4%
Contains more Vitamin B1Vitamin B1 +939.7%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1313.3%
~equal in Vitamin C ~4.1mg
~equal in Vitamin B5 ~0.715mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pilaf DV% diff.
Vitamin B12 2µg 0.02µg 83%
Sodium 39mg 1303mg 55%
Folate 15µg 212µg 49%
Vitamin B1 0.058mg 0.603mg 45%
Selenium 12.6µg 32.4µg 36%
Starch 71.23g 29%
Manganese 0.24mg 0.882mg 28%
Carbs 0g 76.31g 25%
Vitamin B3 2.3mg 6.127mg 24%
Iron 0.55mg 2.44mg 24%
Vitamin B6 0.117mg 0.4mg 22%
Protein 19.26g 10.42g 18%
Calories 88kcal 359kcal 14%
Vitamin D 2.5µg 0µg 13%
Copper 0.051mg 0.166mg 13%
Cholesterol 39mg 1mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 17.5mg 9%
Phosphorus 220mg 154mg 9%
Fiber 0g 1.2g 5%
Zinc 0.67mg 1.01mg 3%
Calcium 57mg 83mg 3%
Vitamin A 21µg 4µg 2%
Vitamin B2 0.063mg 0.087mg 2%
Potassium 259mg 188mg 2%
Vitamin E 0.2mg 0.04mg 1%
Polyunsaturated fat 0.202g 0.377g 1%
Vitamin B5 0.75mg 0.715mg 1%
Fats 0.69g 1.37g 1%
Saturated fat 0.118g 0.307g 1%
Monounsaturated fat 0.157g 0.373g 1%
Vitamin C 3.8mg 4.1mg 0%
Net carbs 0g 75.11g N/A
Magnesium 31mg 32mg 0%
Sugar 0g 1.53g N/A
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.216mg 0.086mg 0%
Threonine 0.844mg 0.221mg 0%
Isoleucine 0.887mg 0.279mg 0%
Leucine 1.565mg 0.523mg 0%
Lysine 1.768mg 0.189mg 0%
Methionine 0.57mg 0.145mg 0%
Phenylalanine 0.752mg 0.32mg 0%
Valine 0.992mg 0.374mg 0%
Histidine 0.567mg 0.15mg 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
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +84.8%
Contains more WaterWater +881.6%
Contains more FatsFats +98.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +241.6%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +137.6%
Contains more Poly. FatPolyunsaturated fat +86.6%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.