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  6. Pacific saury raw vs. Quinoa

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

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How are pacific saury raw and quinoa different?

  • Pacific saury raw is higher in vitamin B12, selenium, vitamin D, vitamin B3, and phosphorus; however, quinoa is richer in manganese, copper, iron, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Quinoa has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than quinoa (53).

Fish, pike, northern, raw and Quinoa, cooked are the varieties used in this article.

Infographic

Pacific saury raw vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +235.3%
Contains more PotassiumPotassium +50.6%
Contains more PhosphorusPhosphorus +44.7%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +106.5%
Contains more IronIron +170.9%
Contains more CopperCopper +276.5%
Contains more ZincZinc +62.7%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +162.9%

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%
Quinoa
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +458.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +182.6%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +180%
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Quinoa DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 4.4g 30%
Selenium 12.6µg 2.8µg 18%
Manganese 0.24mg 0.631mg 17%
Copper 0.051mg 0.192mg 16%
Vitamin B5 0.75mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Iron 0.55mg 1.49mg 12%
Vitamin B3 2.3mg 0.412mg 12%
Fiber 0g 2.8g 11%
Phosphorus 220mg 152mg 10%
Choline 65mg 23mg 8%
Magnesium 31mg 64mg 8%
Carbs 0g 21.3g 7%
Folate 15µg 42µg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.202g 1.078g 6%
Vitamin B1 0.058mg 0.107mg 4%
Zinc 0.67mg 1.09mg 4%
Calcium 57mg 17mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Vitamin E 0.2mg 0.63mg 3%
Potassium 259mg 172mg 3%
Calories 88kcal 120kcal 2%
Fats 0.69g 1.92g 2%
Vitamin A 21µg 0µg 2%
Sodium 39mg 7mg 1%
Saturated fat 0.118g 0.231g 1%
Monounsaturated fat 0.157g 0.528g 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Vitamin B6 0.117mg 0.123mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.216mg 0.052mg 0%
Threonine 0.844mg 0.131mg 0%
Isoleucine 0.887mg 0.157mg 0%
Leucine 1.565mg 0.261mg 0%
Lysine 1.768mg 0.239mg 0%
Methionine 0.57mg 0.096mg 0%
Phenylalanine 0.752mg 0.185mg 0%
Valine 0.992mg 0.185mg 0%
Histidine 0.567mg 0.127mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +337.7%
Contains more OtherOther +46.8%
Contains more FatsFats +178.3%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +236.3%
Contains more Poly. FatPolyunsaturated fat +433.7%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.