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  6. Pacific saury raw vs. Sweet potato

Pacific saury raw vs. Sweet potato — In-Depth Nutrition Comparison

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How are pacific saury raw and sweet potato different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and choline; however, sweet potato is richer in vitamin A, fiber, and copper.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Sweet potato has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than sweet potato (70).

Fish, pike, northern, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Pacific saury raw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +90%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +368.1%
Contains less SodiumSodium -29.1%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +10.9%
Contains more CopperCopper +196.1%
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +58.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
Contains more CholineCholine +428.5%
Contains more Vitamin AVitamin A +3276.2%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B5 ~0.8mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sweet potato DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin A 21µg 709µg 76%
Protein 19.26g 1.57g 35%
Phosphorus 220mg 47mg 25%
Selenium 12.6µg 0.6µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Fiber 0g 3g 12%
Vitamin B3 2.3mg 0.557mg 11%
Copper 0.051mg 0.151mg 11%
Choline 65mg 12.3mg 10%
Vitamin B6 0.117mg 0.209mg 7%
Carbs 0g 20.12g 7%
Starch 12.65g 5%
Zinc 0.67mg 0.3mg 3%
Calcium 57mg 30mg 3%
Potassium 259mg 337mg 2%
Vitamin C 3.8mg 2.4mg 2%
Vitamin B1 0.058mg 0.078mg 2%
Vitamin K 0.1µg 1.8µg 1%
Polyunsaturated fat 0.202g 0.014g 1%
Sodium 39mg 55mg 1%
Iron 0.55mg 0.61mg 1%
Manganese 0.24mg 0.258mg 1%
Magnesium 31mg 25mg 1%
Fructose 0.7g 1%
Folate 15µg 11µg 1%
Vitamin B5 0.75mg 0.8mg 1%
Fats 0.69g 0.05g 1%
Calories 88kcal 86kcal 0%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Vitamin E 0.2mg 0.26mg 0%
Vitamin B2 0.063mg 0.061mg 0%
Saturated fat 0.118g 0.018g 0%
Monounsaturated fat 0.157g 0.001g 0%
Tryptophan 0.216mg 0.031mg 0%
Threonine 0.844mg 0.083mg 0%
Isoleucine 0.887mg 0.055mg 0%
Leucine 1.565mg 0.092mg 0%
Lysine 1.768mg 0.066mg 0%
Methionine 0.57mg 0.029mg 0%
Phenylalanine 0.752mg 0.089mg 0%
Valine 0.992mg 0.086mg 0%
Histidine 0.567mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1126.8%
Contains more FatsFats +1280%
Contains more OtherOther +15.3%
Contains more CarbsCarbs +∞%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +15600%
Contains more Poly. FatPolyunsaturated fat +1342.9%
Contains less Sat. FatSaturated fat -84.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.