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  6. Pacific saury raw vs. Pumpkin

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

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The main differences between pacific saury raw and pumpkin

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, choline, and vitamin B5; however, pumpkin has more vitamin A and copper.
  • Daily need coverage for vitamin A for pumpkin is 169% higher.
  • Pumpkin is lower in cholesterol.
  • Pumpkin has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Pumpkin, raw.

Infographic

Pacific saury raw vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +171.4%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +92%
Contains more SeleniumSelenium +4100%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +45.5%
Contains more CopperCopper +149%
Contains less SodiumSodium -97.4%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +91.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +692.7%
Contains more Vitamin CVitamin C +136.8%
Contains more Vitamin AVitamin A +1928.6%
Contains more Vitamin EVitamin E +430%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin KVitamin K +1000%
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pumpkin DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin A 21µg 426µg 45%
Protein 19.26g 1g 37%
Phosphorus 220mg 44mg 25%
Selenium 12.6µg 0.3µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.6mg 11%
Choline 65mg 8.2mg 10%
Vitamin B5 0.75mg 0.298mg 9%
Copper 0.051mg 0.127mg 8%
Vitamin C 3.8mg 9mg 6%
Vitamin E 0.2mg 1.06mg 6%
Manganese 0.24mg 0.125mg 5%
Magnesium 31mg 12mg 5%
Vitamin B2 0.063mg 0.11mg 4%
Vitamin B6 0.117mg 0.061mg 4%
Calcium 57mg 21mg 4%
Zinc 0.67mg 0.32mg 3%
Iron 0.55mg 0.8mg 3%
Calories 88kcal 26kcal 3%
Sodium 39mg 1mg 2%
Fiber 0g 0.5g 2%
Potassium 259mg 340mg 2%
Carbs 0g 6.5g 2%
Vitamin K 0.1µg 1.1µg 1%
Polyunsaturated fat 0.202g 0.005g 1%
Vitamin B1 0.058mg 0.05mg 1%
Fats 0.69g 0.1g 1%
Net carbs 0g 6g N/A
Sugar 0g 2.76g N/A
Folate 15µg 16µg 0%
Saturated fat 0.118g 0.052g 0%
Monounsaturated fat 0.157g 0.013g 0%
Tryptophan 0.216mg 0.012mg 0%
Threonine 0.844mg 0.029mg 0%
Isoleucine 0.887mg 0.031mg 0%
Leucine 1.565mg 0.046mg 0%
Lysine 1.768mg 0.054mg 0%
Methionine 0.57mg 0.011mg 0%
Phenylalanine 0.752mg 0.032mg 0%
Valine 0.992mg 0.035mg 0%
Histidine 0.567mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1826%
Contains more FatsFats +590%
Contains more OtherOther +41.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.1%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +1107.7%
Contains more Poly. FatPolyunsaturated fat +3940%
Contains less Sat. FatSaturated fat -55.9%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.