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  6. Pacific saury raw vs. Soup beans

Pacific saury raw vs. Soup beans — In-Depth Nutrition Comparison

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How are pacific saury raw and soup beans different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, vitamin B5, selenium, and vitamin B3; however, soup beans are richer in vitamin A, fiber, and copper.
  • Daily need coverage for vitamin B12 for pacific saury raw is 82% higher.
  • Pacific saury raw contains 19 times more vitamin B5 than soup beans. While pacific saury raw contains 0.75mg of vitamin B5, soup beans contain only 0.04mg.
  • Soup beans have less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than soup beans (64).

Fish, pike, northern, raw and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.

Infographic

Pacific saury raw vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +78.1%
Contains more PotassiumPotassium +48%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +82.6%
Contains more IronIron +141.8%
Contains more CopperCopper +213.7%
Contains more ManganeseManganese +20.8%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +111.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +1775%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +6566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +285.7%
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Soup beans DV% diff.
Vitamin B12 2µg 0.03µg 82%
Protein 19.26g 5.19g 28%
Phosphorus 220mg 59mg 23%
Fiber 0g 4.6g 18%
Sodium 39mg 400mg 16%
Vitamin B5 0.75mg 0.04mg 14%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Copper 0.051mg 0.16mg 12%
Vitamin B3 2.3mg 0.7mg 10%
Cholesterol 39mg 9mg 10%
Selenium 12.6µg 6.9µg 10%
Iron 0.55mg 1.33mg 10%
Vitamin A 21µg 81µg 7%
Saturated fat 0.118g 1.37g 6%
Vitamin B6 0.117mg 0.05mg 5%
Carbs 0g 11.16g 4%
Monounsaturated fat 0.157g 1.58g 4%
Fats 0.69g 3.5g 4%
Calcium 57mg 32mg 3%
Magnesium 31mg 19mg 3%
Zinc 0.67mg 0.44mg 2%
Potassium 259mg 175mg 2%
Manganese 0.24mg 0.29mg 2%
Vitamin C 3.8mg 1.8mg 2%
Vitamin E 0.2mg 1%
Polyunsaturated fat 0.202g 0.39g 1%
Folate 15µg 12µg 1%
Calories 88kcal 95kcal 0%
Net carbs 0g 6.56g N/A
Vitamin B1 0.058mg 0.06mg 0%
Vitamin B2 0.063mg 0.06mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +271.1%
Contains more FatsFats +407.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +34.5%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +906.4%
Contains more Poly. FatPolyunsaturated fat +93.1%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.