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  6. Pacific saury raw vs. Rice

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

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What are the differences between pacific saury raw and rice?

  • Pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, choline, and selenium, yet rice is higher in folate, manganese, vitamin B1, and iron.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of cholesterol in rice is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Pacific saury raw vs Rice 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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +640%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +411.6%
Contains more SeleniumSelenium +68%
Contains more IronIron +118.2%
Contains more CopperCopper +35.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +96.7%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11%
Rice
Rice
2
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +181%
Contains more FolateFolate +286.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rice DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.69g 33%
Phosphorus 220mg 43mg 25%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99 IU 0 IU 12%
Folate 15µg 58µg 11%
Choline 65mg 2.1mg 11%
Manganese 0.24mg 0.472mg 10%
Carbs 0g 28.17g 9%
Selenium 12.6µg 7.5µg 9%
Vitamin B1 0.058mg 0.163mg 9%
Iron 0.55mg 1.2mg 8%
Potassium 259mg 35mg 7%
Vitamin B5 0.75mg 0.39mg 7%
Magnesium 31mg 12mg 5%
Calcium 57mg 10mg 5%
Vitamin B3 2.3mg 1.476mg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B2 0.063mg 0.013mg 4%
Calories 88kcal 130kcal 2%
Fiber 0g 0.4g 2%
Copper 0.051mg 0.069mg 2%
Zinc 0.67mg 0.49mg 2%
Sodium 39mg 1mg 2%
Vitamin A 21µg 0µg 2%
Vitamin B6 0.117mg 0.093mg 2%
Fats 0.69g 0.28g 1%
Vitamin E 0.2mg 0.04mg 1%
Polyunsaturated fat 0.202g 0.076g 1%
Net carbs 0g 27.77g N/A
Sugar 0g 0.05g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.118g 0.077g 0%
Monounsaturated fat 0.157g 0.088g 0%
Tryptophan 0.216mg 0.031mg 0%
Threonine 0.844mg 0.096mg 0%
Isoleucine 0.887mg 0.116mg 0%
Leucine 1.565mg 0.222mg 0%
Lysine 1.768mg 0.097mg 0%
Methionine 0.57mg 0.063mg 0%
Phenylalanine 0.752mg 0.144mg 0%
Valine 0.992mg 0.164mg 0%
Histidine 0.567mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +616%
Contains more FatsFats +146.4%
Contains more WaterWater +15.3%
Contains more OtherOther +169%
Contains more CarbsCarbs +∞%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +78.4%
Contains more Poly. FatPolyunsaturated fat +165.8%
Contains less Sat. FatSaturated fat -34.7%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.