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  6. Pacific saury raw vs. Chia seeds

Pacific saury raw vs. Chia seeds — In-Depth Nutrition Comparison

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How are pacific saury raw and chia seeds different?

  • Pacific saury raw is richer in vitamin B12, while chia seeds are higher in fiber, manganese, copper, phosphorus, iron, selenium, magnesium, calcium, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 138% more than pacific saury raw.
  • Chia seeds have a higher glycemic index (15) than pacific saury raw (0).

Fish, pike, northern, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Pacific saury raw vs Chia seeds infographic
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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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +980.6%
Contains more CalciumCalcium +1007%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +1303.6%
Contains more CopperCopper +1711.8%
Contains more ZincZinc +583.6%
Contains more PhosphorusPhosphorus +290.9%
Contains less SodiumSodium -59%
Contains more ManganeseManganese +1034.6%
Contains more SeleniumSelenium +338.1%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +969%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more Vitamin B3Vitamin B3 +283.9%
Contains more FolateFolate +226.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chia seeds DV% diff.
Polyunsaturated fat 0.202g 23.665g 156%
Fiber 0g 34.4g 138%
Manganese 0.24mg 2.723mg 108%
Copper 0.051mg 0.924mg 97%
Phosphorus 220mg 860mg 91%
Iron 0.55mg 7.72mg 90%
Vitamin B12 2µg 0µg 83%
Selenium 12.6µg 55.2µg 77%
Magnesium 31mg 335mg 72%
Calcium 57mg 631mg 57%
Vitamin B1 0.058mg 0.62mg 47%
Fats 0.69g 30.74g 46%
Vitamin B3 2.3mg 8.83mg 41%
Zinc 0.67mg 4.58mg 36%
Calories 88kcal 486kcal 20%
Vitamin B5 0.75mg 15%
Saturated fat 0.118g 3.33g 15%
Carbs 0g 42.12g 14%
Vitamin D 2.5µg 13%
Cholesterol 39mg 0mg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Folate 15µg 49µg 9%
Vitamin B6 0.117mg 9%
Vitamin B2 0.063mg 0.17mg 8%
Monounsaturated fat 0.157g 2.309g 5%
Protein 19.26g 16.54g 5%
Potassium 259mg 407mg 4%
Vitamin E 0.2mg 0.5mg 2%
Vitamin A 21µg 2%
Vitamin C 3.8mg 1.6mg 2%
Sodium 39mg 16mg 1%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.216mg 0.436mg 0%
Threonine 0.844mg 0.709mg 0%
Isoleucine 0.887mg 0.801mg 0%
Leucine 1.565mg 1.371mg 0%
Lysine 1.768mg 0.97mg 0%
Methionine 0.57mg 0.588mg 0%
Phenylalanine 0.752mg 1.016mg 0%
Valine 0.992mg 0.95mg 0%
Histidine 0.567mg 0.531mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +16.4%
Contains more WaterWater +1260.7%
Contains more FatsFats +4355.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +324.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +1370.7%
Contains more Poly. FatPolyunsaturated fat +11615.3%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.