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  6. Pacific saury raw vs. Winged bean

Pacific saury raw vs. Winged bean — In-Depth Nutrition Comparison

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Differences between pacific saury raw and winged bean

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5, while winged bean has more copper, vitamin B1, iron, and manganese.
  • Winged bean's daily need coverage for copper is 148% higher.
  • The amount of cholesterol in winged bean is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of winged bean is 32.

The food types used in this comparison are Fish, pike, northern, raw and Winged bean tuber, raw.

Infographic

Pacific saury raw vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +29.2%
Contains more CalciumCalcium +90%
Contains more PhosphorusPhosphorus +388.9%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +263.6%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +107.5%
Contains less SodiumSodium -10.3%
Contains more ManganeseManganese +121.7%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin B5Vitamin B5 +546.6%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +553.4%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more FolateFolate +26.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Winged bean DV% diff.
Copper 0.051mg 1.386mg 148%
Vitamin B12 2µg 0µg 83%
Vitamin B1 0.058mg 0.379mg 27%
Phosphorus 220mg 45mg 25%
Selenium 12.6µg 0.7µg 22%
Iron 0.55mg 2mg 18%
Protein 19.26g 11.6g 15%
Manganese 0.24mg 0.532mg 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B5 0.75mg 0.116mg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Potassium 259mg 586mg 10%
Carbs 0g 28.1g 9%
Zinc 0.67mg 1.39mg 7%
Vitamin B2 0.063mg 0.149mg 7%
Vitamin B3 2.3mg 1.64mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.117mg 0.075mg 3%
Calories 88kcal 148kcal 3%
Calcium 57mg 30mg 3%
Vitamin A 21µg 0µg 2%
Magnesium 31mg 24mg 2%
Vitamin E 0.2mg 1%
Folate 15µg 19µg 1%
Fats 0.69g 0.9g 0%
Net carbs 0g 28.1g N/A
Sodium 39mg 35mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.222g 0%
Monounsaturated fat 0.157g 0.234g 0%
Polyunsaturated fat 0.202g 0.174g 0%
Tryptophan 0.216mg 0.252mg 0%
Threonine 0.844mg 0.451mg 0%
Isoleucine 0.887mg 0.425mg 0%
Leucine 1.565mg 0.64mg 0%
Lysine 1.768mg 0.592mg 0%
Methionine 0.57mg 0.143mg 0%
Phenylalanine 0.752mg 0.451mg 0%
Valine 0.992mg 0.599mg 0%
Histidine 0.567mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +66%
Contains more WaterWater +37.5%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +77%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -46.8%
Contains more Poly. FatPolyunsaturated fat +16.1%
Contains more Mono. FatMonounsaturated fat +49%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.