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  6. Pacific saury raw vs. Brown rice

Pacific saury raw vs. Brown rice — In-Depth Nutrition Comparison

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How are pacific saury raw and brown rice different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, selenium, choline, and vitamin B5; however, brown rice is richer in manganese, vitamin B1, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Brown rice has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than brown rice (66).

Fish, pike, northern, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Pacific saury raw vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +201.2%
Contains more PhosphorusPhosphorus +113.6%
Contains more SeleniumSelenium +117.2%
Contains more MagnesiumMagnesium +25.8%
Contains more CopperCopper +107.8%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +305.8%
~equal in Iron ~0.56mg
~equal in Zinc ~0.71mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +606.5%
Contains more Vitamin B1Vitamin B1 +206.9%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Brown rice DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.74g 33%
Manganese 0.24mg 0.974mg 32%
Phosphorus 220mg 103mg 17%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Selenium 12.6µg 5.8µg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 9.2mg 10%
Vitamin B1 0.058mg 0.178mg 10%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Vitamin B5 0.75mg 0.38mg 7%
Fiber 0g 1.6g 6%
Copper 0.051mg 0.106mg 6%
Calcium 57mg 3mg 5%
Potassium 259mg 86mg 5%
Vitamin C 3.8mg 0mg 4%
Calories 88kcal 123kcal 2%
Folate 15µg 9µg 2%
Vitamin B3 2.3mg 2.561mg 2%
Magnesium 31mg 39mg 2%
Vitamin A 21µg 0µg 2%
Sodium 39mg 4mg 2%
Saturated fat 0.118g 0.26g 1%
Polyunsaturated fat 0.202g 0.366g 1%
Monounsaturated fat 0.157g 0.369g 1%
Fats 0.69g 0.97g 0%
Net carbs 0g 23.98g N/A
Iron 0.55mg 0.56mg 0%
Sugar 0g 0.24g N/A
Zinc 0.67mg 0.71mg 0%
Vitamin E 0.2mg 0.17mg 0%
Vitamin B2 0.063mg 0.069mg 0%
Vitamin B6 0.117mg 0.123mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.216mg 0.033mg 0%
Threonine 0.844mg 0.095mg 0%
Isoleucine 0.887mg 0.109mg 0%
Leucine 1.565mg 0.214mg 0%
Lysine 1.768mg 0.099mg 0%
Methionine 0.57mg 0.058mg 0%
Phenylalanine 0.752mg 0.133mg 0%
Valine 0.992mg 0.151mg 0%
Histidine 0.567mg 0.066mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +602.9%
Contains more WaterWater +12.3%
Contains more OtherOther +156.8%
Contains more FatsFats +40.6%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +135%
Contains more Poly. FatPolyunsaturated fat +81.2%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.