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  6. Pacific saury raw vs. Rutabagas

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

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What are the differences between pacific saury raw and rutabagas?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline, yet rutabagas are higher in vitamin C and fiber.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of cholesterol in rutabagas is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Rutabagas, raw types in this article.

Infographic

Pacific saury raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +32.6%
Contains more IronIron +25%
Contains more CopperCopper +59.4%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +315.1%
Contains more ManganeseManganese +83.2%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +17.8%
Contains less SodiumSodium -69.2%

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.
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +368.8%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +361%
Contains more Vitamin CVitamin C +557.9%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +40%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rutabagas DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.08g 36%
Vitamin C 3.8mg 25mg 24%
Phosphorus 220mg 53mg 24%
Selenium 12.6µg 0.7µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin B5 0.75mg 0.16mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.7mg 10%
Choline 65mg 14.1mg 9%
Fiber 0g 2.3g 9%
Manganese 0.24mg 0.131mg 5%
Zinc 0.67mg 0.24mg 4%
Calories 88kcal 37kcal 3%
Vitamin B1 0.058mg 0.09mg 3%
Carbs 0g 8.62g 3%
Magnesium 31mg 20mg 3%
Copper 0.051mg 0.032mg 2%
Vitamin B2 0.063mg 0.04mg 2%
Folate 15µg 21µg 2%
Vitamin A 21µg 0µg 2%
Fructose 1.61g 2%
Vitamin B6 0.117mg 0.1mg 1%
Fats 0.69g 0.16g 1%
Polyunsaturated fat 0.202g 0.088g 1%
Potassium 259mg 305mg 1%
Iron 0.55mg 0.44mg 1%
Vitamin E 0.2mg 0.3mg 1%
Sodium 39mg 12mg 1%
Calcium 57mg 43mg 1%
Net carbs 0g 6.32g N/A
Sugar 0g 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.118g 0.027g 0%
Monounsaturated fat 0.157g 0.025g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1683.3%
Contains more FatsFats +331.3%
Contains more OtherOther +59.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +528%
Contains more Poly. FatPolyunsaturated fat +129.5%
Contains less Sat. FatSaturated fat -77.1%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.