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  6. Pacific saury raw vs. Shallot

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

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How are pacific saury raw and shallot different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, choline, and vitamin B5; however, shallot is richer in vitamin B6 and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Shallot has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than shallot (30).

Fish, pike, northern, raw and Shallots, raw are the varieties used in this article.

Infographic

Pacific saury raw vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +54.1%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +266.7%
Contains more SeleniumSelenium +950%
Contains more PotassiumPotassium +29%
Contains more IronIron +118.2%
Contains more CopperCopper +72.5%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +21.7%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +1050%
Contains more Vitamin B5Vitamin B5 +158.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +475.2%
Contains more Vitamin CVitamin C +110.5%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +126.7%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Shallot DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.5g 34%
Phosphorus 220mg 60mg 23%
Selenium 12.6µg 1.2µg 21%
Vitamin B6 0.117mg 0.345mg 18%
Fiber 0g 3.2g 13%
Vitamin B3 2.3mg 0.2mg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 11.3mg 10%
Vitamin B5 0.75mg 0.29mg 9%
Iron 0.55mg 1.2mg 8%
Carbs 0g 16.8g 6%
Folate 15µg 34µg 5%
Vitamin C 3.8mg 8mg 5%
Copper 0.051mg 0.088mg 4%
Vitamin B2 0.063mg 0.02mg 3%
Magnesium 31mg 21mg 2%
Manganese 0.24mg 0.292mg 2%
Calcium 57mg 37mg 2%
Vitamin A 21µg 0µg 2%
Zinc 0.67mg 0.4mg 2%
Potassium 259mg 334mg 2%
Vitamin E 0.2mg 0.04mg 1%
Sodium 39mg 12mg 1%
Polyunsaturated fat 0.202g 0.039g 1%
Fats 0.69g 0.1g 1%
Vitamin K 0.1µg 0.8µg 1%
Calories 88kcal 72kcal 1%
Net carbs 0g 13.6g N/A
Sugar 0g 7.87g N/A
Vitamin B1 0.058mg 0.06mg 0%
Saturated fat 0.118g 0.017g 0%
Monounsaturated fat 0.157g 0.014g 0%
Tryptophan 0.216mg 0.028mg 0%
Threonine 0.844mg 0.098mg 0%
Isoleucine 0.887mg 0.106mg 0%
Leucine 1.565mg 0.149mg 0%
Lysine 1.768mg 0.125mg 0%
Methionine 0.57mg 0.027mg 0%
Phenylalanine 0.752mg 0.081mg 0%
Valine 0.992mg 0.11mg 0%
Histidine 0.567mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +670.4%
Contains more FatsFats +590%
Contains more OtherOther +41.3%
Contains more CarbsCarbs +∞%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +1021.4%
Contains more Poly. FatPolyunsaturated fat +417.9%
Contains less Sat. FatSaturated fat -85.6%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.