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. Vegetable

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

Compare

What are the main differences between pacific saury raw and vegetable?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3, yet vegetable is richer in vitamin A, vitamin K, and fiber.
  • Vegetable's daily need coverage for vitamin A is 84% higher.
  • Vegetable contains less cholesterol.
  • Pacific saury raw has a lower glycemic index than vegetable.

We used Fish, pike, northern, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pacific saury raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +331.4%
Contains more SeleniumSelenium +4100%
Contains more IronIron +49.1%
Contains more CopperCopper +62.7%
Contains less SodiumSodium -10.3%
Contains more ManganeseManganese +57.9%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +18.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +169.7%
Contains more Vitamin AVitamin A +919%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +26.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Vegetable DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.86g 33%
Phosphorus 220mg 51mg 24%
Selenium 12.6µg 0.3µg 22%
Vitamin A 21µg 214µg 21%
Vitamin K 0.1µg 23.5µg 20%
Fiber 0g 4.4g 18%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.151mg 12%
Vitamin B3 2.3mg 0.851mg 9%
Choline 65mg 24.1mg 7%
Manganese 0.24mg 0.379mg 6%
Carbs 0g 13.09g 4%
Copper 0.051mg 0.083mg 4%
Vitamin B2 0.063mg 0.12mg 4%
Iron 0.55mg 0.82mg 3%
Potassium 259mg 169mg 3%
Calcium 57mg 25mg 3%
Vitamin B6 0.117mg 0.074mg 3%
Zinc 0.67mg 0.49mg 2%
Magnesium 31mg 22mg 2%
Folate 15µg 19µg 1%
Polyunsaturated fat 0.202g 0.072g 1%
Calories 88kcal 65kcal 1%
Vitamin B1 0.058mg 0.071mg 1%
Vitamin E 0.2mg 0.38mg 1%
Vitamin C 3.8mg 3.2mg 1%
Fats 0.69g 0.15g 1%
Net carbs 0g 8.69g N/A
Sugar 0g 3.12g N/A
Sodium 39mg 35mg 0%
Saturated fat 0.118g 0.031g 0%
Monounsaturated fat 0.157g 0.01g 0%
Tryptophan 0.216mg 0.029mg 0%
Threonine 0.844mg 0.115mg 0%
Isoleucine 0.887mg 0.139mg 0%
Leucine 1.565mg 0.19mg 0%
Lysine 1.768mg 0.17mg 0%
Methionine 0.57mg 0.034mg 0%
Phenylalanine 0.752mg 0.12mg 0%
Valine 0.992mg 0.149mg 0%
Histidine 0.567mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +573.4%
Contains more FatsFats +360%
Contains more OtherOther +68.7%
Contains more CarbsCarbs +∞%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1470%
Contains more Poly. FatPolyunsaturated fat +180.6%
Contains less Sat. FatSaturated fat -73.7%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.