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

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The main differences between Pacific saury raw and Raspberry

  • Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B3, and Choline, however, Raspberry has more Fiber, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin B12 from Pacific saury raw is 83% higher.
  • Raspberry is lower in Cholesterol.

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

Infographic

Pacific saury raw vs Raspberry 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.
Contains more Calcium +128%
Contains more Magnesium +40.9%
Contains more Phosphorus +658.6%
Contains more Potassium +71.5%
Contains more Zinc +59.5%
Contains more Selenium +6200%
Contains more Iron +25.5%
Contains less Sodium -97.4%
Contains more Copper +76.5%
Contains more Manganese +179.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +128%
Contains more Magnesium +40.9%
Contains more Phosphorus +658.6%
Contains more Potassium +71.5%
Contains more Zinc +59.5%
Contains more Selenium +6200%
Contains more Iron +25.5%
Contains less Sodium -97.4%
Contains more Copper +76.5%
Contains more Manganese +179.2%

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.
:
Contains more Vitamin A +112.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B5 +128%
Contains more Vitamin B6 +112.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +335%
Contains more Vitamin C +589.5%
Contains more Folate +40%
Contains more Vitamin K +7700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +112.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B5 +128%
Contains more Vitamin B6 +112.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +335%
Contains more Vitamin C +589.5%
Contains more Folate +40%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1505%
Contains more Other +145.7%
Contains more Carbs +∞%
Equal in Fats - 0.65
Equal in Water - 85.75
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +1505%
Contains more Other +145.7%
Contains more Carbs +∞%
Equal in Fats - 0.65
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +145.3%
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +85.6%
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains more Monounsaturated Fat +145.3%
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +85.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Raspberry
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Raspberry Opinion
Net carbs 0g 5.44g Raspberry
Protein 19.26g 1.2g Pacific saury raw
Fats 0.69g 0.65g Pacific saury raw
Carbs 0g 11.94g Raspberry
Calories 88kcal 52kcal Pacific saury raw
Fructose 2.35g Raspberry
Sugar 0g 4.42g Pacific saury raw
Fiber 0g 6.5g Raspberry
Calcium 57mg 25mg Pacific saury raw
Iron 0.55mg 0.69mg Raspberry
Magnesium 31mg 22mg Pacific saury raw
Phosphorus 220mg 29mg Pacific saury raw
Potassium 259mg 151mg Pacific saury raw
Sodium 39mg 1mg Raspberry
Zinc 0.67mg 0.42mg Pacific saury raw
Copper 0.051mg 0.09mg Raspberry
Manganese 0.24mg 0.67mg Raspberry
Selenium 12.6µg 0.2µg Pacific saury raw
Vitamin A 70IU 33IU Pacific saury raw
Vitamin A RAE 21µg 2µg Pacific saury raw
Vitamin E 0.2mg 0.87mg Raspberry
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 26.2mg Raspberry
Vitamin B1 0.058mg 0.032mg Pacific saury raw
Vitamin B2 0.063mg 0.038mg Pacific saury raw
Vitamin B3 2.3mg 0.598mg Pacific saury raw
Vitamin B5 0.75mg 0.329mg Pacific saury raw
Vitamin B6 0.117mg 0.055mg Pacific saury raw
Folate 15µg 21µg Raspberry
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 7.8µg Raspberry
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg 0mg Raspberry
Saturated Fat 0.118g 0.019g Raspberry
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.064g Pacific saury raw
Polyunsaturated fat 0.202g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Pacific saury raw
17%
Raspberry
Minerals Daily Need Coverage Score
32%
Pacific saury raw
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Raspberry
Raspberry is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.099g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.