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  6. Pacific saury raw vs. Wasabi

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

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Important differences between pacific saury raw and wasabi

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, vitamin B5, and vitamin B3; however, wasabi is richer in vitamin C, fiber, vitamin B6, and copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Wasabi contains less cholesterol.
  • Wasabi has a higher glycemic index. The glycemic index of wasabi is 41, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Wasabi, root, raw.

Infographic

Pacific saury raw vs Wasabi 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%
Wasabi
Wasabi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more PhosphorusPhosphorus +175%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +122.6%
Contains more CalciumCalcium +124.6%
Contains more PotassiumPotassium +119.3%
Contains more IronIron +87.3%
Contains more CopperCopper +203.9%
Contains more ZincZinc +141.8%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +62.9%

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%
Wasabi
Wasabi
5
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +209.6%
Contains more Vitamin B5Vitamin B5 +269.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1002.6%
Contains more Vitamin B1Vitamin B1 +125.9%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more FolateFolate +20%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wasabi DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 41.9mg 42%
Fiber 0g 7.8g 31%
Protein 19.26g 4.8g 29%
Selenium 12.6µg 23%
Phosphorus 220mg 80mg 20%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B6 0.117mg 0.274mg 12%
Choline 65mg 12%
Copper 0.051mg 0.155mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.203mg 11%
Vitamin B3 2.3mg 0.743mg 10%
Potassium 259mg 568mg 9%
Zinc 0.67mg 1.62mg 9%
Magnesium 31mg 69mg 9%
Carbs 0g 23.54g 8%
Calcium 57mg 128mg 7%
Manganese 0.24mg 0.391mg 7%
Iron 0.55mg 1.03mg 6%
Vitamin B1 0.058mg 0.131mg 6%
Vitamin B2 0.063mg 0.114mg 4%
Vitamin A 21µg 2µg 2%
Folate 15µg 18µg 1%
Saturated fat 0.118g 1%
Polyunsaturated fat 0.202g 1%
Calories 88kcal 109kcal 1%
Vitamin E 0.2mg 1%
Sodium 39mg 17mg 1%
Fats 0.69g 0.63g 0%
Net carbs 0g 15.74g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 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
Wasabi
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +301.3%
Contains more WaterWater +14.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +69.9%
~equal in Fats ~0.63g

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.