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  6. Pacific saury raw vs. Flax seeds

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

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Important differences between pacific saury raw and flax seeds

  • Pacific saury raw has more vitamin B12; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, iron, phosphorus, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 132% more.

The food varieties used in the comparison are Fish, pike, northern, raw and Seeds, flaxseed.

Infographic

Pacific saury raw vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1164.5%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +213.9%
Contains more IronIron +941.8%
Contains more CopperCopper +2292.2%
Contains more ZincZinc +547.8%
Contains more PhosphorusPhosphorus +191.8%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +934.2%
Contains more SeleniumSelenium +101.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin B1Vitamin B1 +2734.5%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +480%
Contains more CholineCholine +21.1%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Flax seeds DV% diff.
Polyunsaturated fat 0.202g 28.73g 190%
Vitamin B1 0.058mg 1.644mg 132%
Copper 0.051mg 1.22mg 130%
Fiber 0g 27.3g 109%
Manganese 0.24mg 2.482mg 97%
Magnesium 31mg 392mg 86%
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 5.73mg 65%
Fats 0.69g 42.16g 64%
Phosphorus 220mg 642mg 60%
Zinc 0.67mg 4.34mg 33%
Vitamin B6 0.117mg 0.473mg 27%
Selenium 12.6µg 25.4µg 23%
Calories 88kcal 534kcal 22%
Calcium 57mg 255mg 20%
Folate 15µg 87µg 18%
Monounsaturated fat 0.157g 7.527g 18%
Saturated fat 0.118g 3.663g 16%
Potassium 259mg 813mg 16%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Carbs 0g 28.88g 10%
Vitamin B2 0.063mg 0.161mg 8%
Vitamin B3 2.3mg 3.08mg 5%
Vitamin B5 0.75mg 0.985mg 5%
Vitamin K 0.1µg 4.3µg 4%
Vitamin C 3.8mg 0.6mg 4%
Protein 19.26g 18.29g 2%
Vitamin A 21µg 0µg 2%
Choline 65mg 78.7mg 2%
Vitamin E 0.2mg 0.31mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Sodium 39mg 30mg 0%
Tryptophan 0.216mg 0.297mg 0%
Threonine 0.844mg 0.766mg 0%
Isoleucine 0.887mg 0.896mg 0%
Leucine 1.565mg 1.235mg 0%
Lysine 1.768mg 0.862mg 0%
Methionine 0.57mg 0.37mg 0%
Phenylalanine 0.752mg 0.957mg 0%
Valine 0.992mg 1.072mg 0%
Histidine 0.567mg 0.472mg 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
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1033.9%
Contains more FatsFats +6010.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +228.3%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +4694.3%
Contains more Poly. FatPolyunsaturated fat +14122.8%

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.