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  6. Pacific saury raw vs. Safflower

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

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Summary of differences between Pacific saury raw and Safflower

  • Pacific saury raw has more Vitamin B12, while Safflower has more Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Vitamin B5, Phosphorus, Iron, and Zinc.
  • Safflower covers your daily need of Copper 188% more than Pacific saury raw.

These are the specific foods used in this comparison Fish, pike, northern, raw and Seeds, safflower seed kernels, dried.

Infographic

Pacific saury raw vs Safflower 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.
Pacific saury raw
Pacific saury raw
1
:
9
Safflower
Safflower
Contains more Calcium +36.8%
Contains more Iron +790.9%
Contains more Magnesium +1038.7%
Contains more Phosphorus +192.7%
Contains more Potassium +165.3%
Contains less Sodium -92.3%
Contains more Zinc +653.7%
Contains more Copper +3325.5%
Contains more Manganese +739.2%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +36.8%
Contains more Iron +790.9%
Contains more Magnesium +1038.7%
Contains more Phosphorus +192.7%
Contains more Potassium +165.3%
Contains less Sodium -92.3%
Contains more Zinc +653.7%
Contains more Copper +3325.5%
Contains more Manganese +739.2%

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.
Pacific saury raw
Pacific saury raw
7
:
5
Safflower
Safflower
Contains more Vitamin A +40%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1905.2%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +900%
Contains more Folate +966.7%
Equal in Vitamin B3 - 2.284
Pacific saury raw
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%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin A +40%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1905.2%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +900%
Contains more Folate +966.7%
Equal in Vitamin B3 - 2.284

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Safflower
Safflower
Contains more Protein +19%
Contains more Water +1304.3%
Contains more Fats +5472.5%
Contains more Carbs +∞%
Contains more Other +383.2%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more Protein +19%
Contains more Water +1304.3%
Contains more Fats +5472.5%
Contains more Carbs +∞%
Contains more Other +383.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Safflower
Safflower
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +2987.9%
Contains more Polyunsaturated fat +13871.8%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +2987.9%
Contains more Polyunsaturated fat +13871.8%

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 Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Safflower Opinion
Net carbs 0g 34.29g Safflower
Protein 19.26g 16.18g Pacific saury raw
Fats 0.69g 38.45g Safflower
Carbs 0g 34.29g Safflower
Calories 88kcal 517kcal Safflower
Calcium 57mg 78mg Safflower
Iron 0.55mg 4.9mg Safflower
Magnesium 31mg 353mg Safflower
Phosphorus 220mg 644mg Safflower
Potassium 259mg 687mg Safflower
Sodium 39mg 3mg Safflower
Zinc 0.67mg 5.05mg Safflower
Copper 0.051mg 1.747mg Safflower
Manganese 0.24mg 2.014mg Safflower
Selenium 12.6µg Pacific saury raw
Vitamin A 70IU 50IU Pacific saury raw
Vitamin A RAE 21µg 3µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 1.163mg Safflower
Vitamin B2 0.063mg 0.415mg Safflower
Vitamin B3 2.3mg 2.284mg Pacific saury raw
Vitamin B5 0.75mg 4.03mg Safflower
Vitamin B6 0.117mg 1.17mg Safflower
Folate 15µg 160µg Safflower
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg 0.183mg Pacific saury raw
Threonine 0.844mg 0.586mg Pacific saury raw
Isoleucine 0.887mg 0.717mg Pacific saury raw
Leucine 1.565mg 1.154mg Pacific saury raw
Lysine 1.768mg 0.534mg Pacific saury raw
Methionine 0.57mg 0.284mg Pacific saury raw
Phenylalanine 0.752mg 0.806mg Safflower
Valine 0.992mg 1.025mg Safflower
Histidine 0.567mg 0.452mg Pacific saury raw
Cholesterol 39mg 0mg Safflower
Saturated Fat 0.118g 3.682g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 4.848g Safflower
Polyunsaturated fat 0.202g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Safflower
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
89%
Safflower
Minerals Daily Need Coverage Score
32%
Pacific saury raw
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 39mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 3.564g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.