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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 for 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.
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1038.7%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +165.3%
Contains more IronIron +790.9%
Contains more CopperCopper +3325.5%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +192.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +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.
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1905.2%
Contains more Vitamin B2Vitamin B2 +558.7%
Contains more Vitamin B5Vitamin B5 +437.3%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +966.7%
~equal in Vitamin B3 ~2.284mg

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
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 ProteinProtein +19%
Contains more WaterWater +1304.3%
Contains more FatsFats +5472.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +383.2%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +2987.9%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Copper 0.051mg 1.747mg 188%
Polyunsaturated fat 0.202g 28.223g 187%
Vitamin B1 0.058mg 1.163mg 92%
Vitamin B12 2µg 0µg 83%
Vitamin B6 0.117mg 1.17mg 81%
Manganese 0.24mg 2.014mg 77%
Magnesium 31mg 353mg 77%
Vitamin B5 0.75mg 4.03mg 66%
Phosphorus 220mg 644mg 61%
Fats 0.69g 38.45g 58%
Iron 0.55mg 4.9mg 54%
Zinc 0.67mg 5.05mg 40%
Folate 15µg 160µg 36%
Vitamin B2 0.063mg 0.415mg 27%
Selenium 12.6µg 23%
Calories 88kcal 517kcal 21%
Saturated fat 0.118g 3.682g 16%
Vitamin D 2.5µg 0µg 13%
Potassium 259mg 687mg 13%
Cholesterol 39mg 0mg 13%
Monounsaturated fat 0.157g 4.848g 12%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Carbs 0g 34.29g 11%
Protein 19.26g 16.18g 6%
Vitamin C 3.8mg 0mg 4%
Vitamin A 21µg 3µg 2%
Calcium 57mg 78mg 2%
Sodium 39mg 3mg 2%
Vitamin E 0.2mg 1%
Net carbs 0g 34.29g N/A
Vitamin B3 2.3mg 2.284mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.183mg 0%
Threonine 0.844mg 0.586mg 0%
Isoleucine 0.887mg 0.717mg 0%
Leucine 1.565mg 1.154mg 0%
Lysine 1.768mg 0.534mg 0%
Methionine 0.57mg 0.284mg 0%
Phenylalanine 0.752mg 0.806mg 0%
Valine 0.992mg 1.025mg 0%
Histidine 0.567mg 0.452mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
82%
Safflower
Minerals Daily Need Coverage Score
32%
Pacific saury raw
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 39mg)
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 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.