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  6. Pacific saury raw vs. Wild rice raw

Pacific saury raw vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and wild rice raw

  • Pacific saury raw has more vitamin B12; however, wild rice raw is richer in copper, zinc, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B6, and folate.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than wild rice raw.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Wild rice, raw.

Infographic

Pacific saury raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +171.4%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +471%
Contains more PotassiumPotassium +64.9%
Contains more IronIron +256.4%
Contains more CopperCopper +927.5%
Contains more ZincZinc +789.6%
Contains more PhosphorusPhosphorus +96.8%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +453.8%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +85.7%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +98.3%
Contains more Vitamin B2Vitamin B2 +315.9%
Contains more Vitamin B3Vitamin B3 +192.7%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +234.2%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +533.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wild rice raw DV% diff.
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.524mg 53%
Zinc 0.67mg 5.96mg 48%
Manganese 0.24mg 1.329mg 47%
Magnesium 31mg 177mg 35%
Phosphorus 220mg 433mg 30%
Vitamin B3 2.3mg 6.733mg 28%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Vitamin B6 0.117mg 0.391mg 21%
Folate 15µg 95µg 20%
Selenium 12.6µg 2.8µg 18%
Iron 0.55mg 1.96mg 18%
Vitamin B2 0.063mg 0.262mg 15%
Calories 88kcal 357kcal 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Protein 19.26g 14.73g 9%
Vitamin B5 0.75mg 1.074mg 6%
Choline 65mg 35mg 5%
Vitamin B1 0.058mg 0.115mg 5%
Potassium 259mg 427mg 5%
Vitamin E 0.2mg 0.82mg 4%
Vitamin C 3.8mg 0mg 4%
Calcium 57mg 21mg 4%
Polyunsaturated fat 0.202g 0.676g 3%
Vitamin K 0.1µg 1.9µg 2%
Vitamin A 21µg 1µg 2%
Sodium 39mg 7mg 1%
Fats 0.69g 1.08g 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Saturated fat 0.118g 0.156g 0%
Monounsaturated fat 0.157g 0.159g 0%
Tryptophan 0.216mg 0.179mg 0%
Threonine 0.844mg 0.469mg 0%
Isoleucine 0.887mg 0.618mg 0%
Leucine 1.565mg 1.018mg 0%
Lysine 1.768mg 0.629mg 0%
Methionine 0.57mg 0.438mg 0%
Phenylalanine 0.752mg 0.721mg 0%
Valine 0.992mg 0.858mg 0%
Histidine 0.567mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +30.8%
Contains more WaterWater +917%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -24.4%
Contains more Poly. FatPolyunsaturated fat +234.7%
~equal in Monounsaturated fat ~0.159g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.