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  6. Pacific saury raw vs. Sauerkraut

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

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Differences between pacific saury raw and sauerkraut

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5, while sauerkraut has more vitamin C and fiber.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of cholesterol in sauerkraut is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of sauerkraut is 32.

The food types used in this comparison are Fish, pike, northern, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Pacific saury raw vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +138.5%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +52.4%
Contains more ZincZinc +252.6%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +58.9%
Contains more SeleniumSelenium +2000%
Contains more IronIron +167.3%
Contains more CopperCopper +88.2%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +1508.4%
Contains more Vitamin B5Vitamin B5 +706.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525%
Contains more Vitamin CVitamin C +286.8%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sauerkraut DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.91g 37%
Phosphorus 220mg 20mg 29%
Sodium 39mg 661mg 27%
Selenium 12.6µg 0.6µg 22%
Vitamin D 2.5µg 0µg 13%
Vitamin B5 0.75mg 0.093mg 13%
Vitamin B3 2.3mg 0.143mg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Iron 0.55mg 1.47mg 12%
Fiber 0g 2.9g 12%
Vitamin C 3.8mg 14.7mg 12%
Vitamin K 0.1µg 13µg 11%
Choline 65mg 10.4mg 10%
Copper 0.051mg 0.096mg 5%
Magnesium 31mg 13mg 4%
Manganese 0.24mg 0.151mg 4%
Zinc 0.67mg 0.19mg 4%
Vitamin B1 0.058mg 0.021mg 3%
Calories 88kcal 19kcal 3%
Vitamin B2 0.063mg 0.022mg 3%
Potassium 259mg 170mg 3%
Calcium 57mg 30mg 3%
Vitamin A 21µg 1µg 2%
Folate 15µg 24µg 2%
Vitamin B6 0.117mg 0.13mg 1%
Carbs 0g 4.28g 1%
Fats 0.69g 0.14g 1%
Polyunsaturated fat 0.202g 0.067g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin E 0.2mg 0.14mg 0%
Saturated fat 0.118g 0.034g 0%
Monounsaturated fat 0.157g 0.013g 0%
Tryptophan 0.216mg 0.008mg 0%
Threonine 0.844mg 0.025mg 0%
Isoleucine 0.887mg 0.021mg 0%
Leucine 1.565mg 0.029mg 0%
Lysine 1.768mg 0.031mg 0%
Methionine 0.57mg 0.009mg 0%
Phenylalanine 0.752mg 0.023mg 0%
Valine 0.992mg 0.03mg 0%
Histidine 0.567mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +2016.5%
Contains more FatsFats +392.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.2%
Contains more OtherOther +90.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +1107.7%
Contains more Poly. FatPolyunsaturated fat +201.5%
Contains less Sat. FatSaturated fat -71.2%

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.