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  6. Pacific saury raw vs. Prunes

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

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Summary of differences between pacific saury raw and prunes

  • Pacific saury raw has more vitamin B12, selenium, phosphorus, and vitamin D, while prunes have more vitamin K, fiber, copper, vitamin A, and potassium.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than prunes.
  • The amount of cholesterol in prunes is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Fish, pike, northern, raw and Plums, dried (prunes), uncooked.

Infographic

Pacific saury raw vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +32.6%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +4100%
Contains more MagnesiumMagnesium +32.3%
Contains more PotassiumPotassium +182.6%
Contains more IronIron +69.1%
Contains more CopperCopper +451%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +24.6%

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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +543.6%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin B2Vitamin B2 +195.2%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin KVitamin K +59400%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Prunes DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 59.5µg 50%
Protein 19.26g 2.18g 34%
Fiber 0g 7.1g 28%
Copper 0.051mg 0.281mg 26%
Selenium 12.6µg 0.3µg 22%
Phosphorus 220mg 69mg 22%
Carbs 0g 63.88g 21%
Fructose 12.45g 16%
Potassium 259mg 732mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 10.1mg 10%
Vitamin B2 0.063mg 0.186mg 9%
Calories 88kcal 240kcal 8%
Vitamin B6 0.117mg 0.205mg 7%
Vitamin B5 0.75mg 0.422mg 7%
Iron 0.55mg 0.93mg 5%
Vitamin C 3.8mg 0.6mg 4%
Folate 15µg 4µg 3%
Manganese 0.24mg 0.299mg 3%
Vitamin B3 2.3mg 1.882mg 3%
Starch 5.11g 2%
Sodium 39mg 2mg 2%
Vitamin A 21µg 39µg 2%
Vitamin E 0.2mg 0.43mg 2%
Magnesium 31mg 41mg 2%
Zinc 0.67mg 0.44mg 2%
Polyunsaturated fat 0.202g 0.062g 1%
Vitamin B1 0.058mg 0.051mg 1%
Calcium 57mg 43mg 1%
Fats 0.69g 0.38g 0%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Saturated fat 0.118g 0.088g 0%
Monounsaturated fat 0.157g 0.053g 0%
Tryptophan 0.216mg 0.025mg 0%
Threonine 0.844mg 0.049mg 0%
Isoleucine 0.887mg 0.041mg 0%
Leucine 1.565mg 0.066mg 0%
Lysine 1.768mg 0.05mg 0%
Methionine 0.57mg 0.016mg 0%
Phenylalanine 0.752mg 0.052mg 0%
Valine 0.992mg 0.056mg 0%
Histidine 0.567mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +783.5%
Contains more FatsFats +81.6%
Contains more WaterWater +155.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.6%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +196.2%
Contains more Poly. FatPolyunsaturated fat +225.8%
Contains less Sat. FatSaturated fat -25.4%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.