Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Summer squash

Pacific saury raw vs. Summer squash — In-Depth Nutrition Comparison

Compare

Summary of differences between pacific saury raw and summer squash

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline, while summer squash has more vitamin C and vitamin B6.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than summer squash.
  • The amount of cholesterol in summer squash is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of summer squash is 13.

These are the specific foods used in this comparison Fish, pike, northern, raw and Squash, summer, all varieties, raw.

Infographic

Pacific saury raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +280%
Contains more IronIron +57.1%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +6200%
Contains less SodiumSodium -94.9%
~equal in Potassium ~262mg
~equal in Copper ~0.051mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B3Vitamin B3 +372.3%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +870.1%
Contains more Vitamin CVitamin C +347.4%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +93.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Summer squash DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.21g 36%
Phosphorus 220mg 38mg 26%
Selenium 12.6µg 0.2µg 23%
Vitamin C 3.8mg 17mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.155mg 12%
Choline 65mg 6.7mg 11%
Vitamin B3 2.3mg 0.487mg 11%
Vitamin B6 0.117mg 0.218mg 8%
Vitamin B2 0.063mg 0.142mg 6%
Folate 15µg 29µg 4%
Calories 88kcal 16kcal 4%
Calcium 57mg 15mg 4%
Fiber 0g 1.1g 4%
Zinc 0.67mg 0.29mg 3%
Manganese 0.24mg 0.175mg 3%
Iron 0.55mg 0.35mg 3%
Magnesium 31mg 17mg 3%
Sodium 39mg 2mg 2%
Vitamin K 0.1µg 3µg 2%
Fructose 0.95g 1%
Polyunsaturated fat 0.202g 0.089g 1%
Carbs 0g 3.35g 1%
Fats 0.69g 0.18g 1%
Vitamin A 21µg 10µg 1%
Vitamin E 0.2mg 0.12mg 1%
Vitamin B1 0.058mg 0.048mg 1%
Net carbs 0g 2.25g N/A
Potassium 259mg 262mg 0%
Sugar 0g 2.2g N/A
Copper 0.051mg 0.051mg 0%
Saturated fat 0.118g 0.044g 0%
Monounsaturated fat 0.157g 0.016g 0%
Tryptophan 0.216mg 0.011mg 0%
Threonine 0.844mg 0.028mg 0%
Isoleucine 0.887mg 0.042mg 0%
Leucine 1.565mg 0.069mg 0%
Lysine 1.768mg 0.065mg 0%
Methionine 0.57mg 0.017mg 0%
Phenylalanine 0.752mg 0.041mg 0%
Valine 0.992mg 0.053mg 0%
Histidine 0.567mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1491.7%
Contains more FatsFats +283.3%
Contains more OtherOther +82.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.9%

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% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +881.3%
Contains more Poly. FatPolyunsaturated fat +127%
Contains less Sat. FatSaturated fat -62.7%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.