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  6. Pacific saury raw vs. Yardlong bean (Asparagus bean) raw

Pacific saury raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between pacific saury raw and yardlong bean (Asparagus bean) raw

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3, while yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of cholesterol in yardlong bean (Asparagus bean) raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

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

Infographic

Pacific saury raw vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +14%
Contains more IronIron +17%
Contains more ZincZinc +81.1%
Contains more PhosphorusPhosphorus +272.9%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +740%
Contains more MagnesiumMagnesium +41.9%
Contains less SodiumSodium -89.7%
~equal in Potassium ~240mg
~equal in Copper ~0.048mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +461%
Contains more Vitamin B5Vitamin B5 +1263.6%
Contains more Vitamin B6Vitamin B6 +387.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +394.7%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +313.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.8g 33%
Phosphorus 220mg 59mg 23%
Selenium 12.6µg 1.5µg 20%
Vitamin C 3.8mg 18.8mg 17%
Vitamin B5 0.75mg 0.055mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Folate 15µg 62µg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.41mg 12%
Choline 65mg 12%
Vitamin B6 0.117mg 0.024mg 7%
Vitamin B1 0.058mg 0.107mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Carbs 0g 8.35g 3%
Magnesium 31mg 44mg 3%
Zinc 0.67mg 0.37mg 3%
Calories 88kcal 47kcal 2%
Manganese 0.24mg 0.205mg 2%
Vitamin A 21µg 43µg 2%
Sodium 39mg 4mg 2%
Vitamin E 0.2mg 1%
Iron 0.55mg 0.47mg 1%
Potassium 259mg 240mg 1%
Calcium 57mg 50mg 1%
Fats 0.69g 0.4g 0%
Net carbs 0g 8.35g N/A
Copper 0.051mg 0.048mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.118g 0.105g 0%
Monounsaturated fat 0.157g 0.036g 0%
Polyunsaturated fat 0.202g 0.169g 0%
Tryptophan 0.216mg 0.032mg 0%
Threonine 0.844mg 0.104mg 0%
Isoleucine 0.887mg 0.15mg 0%
Leucine 1.565mg 0.2mg 0%
Lysine 1.768mg 0.184mg 0%
Methionine 0.57mg 0.04mg 0%
Phenylalanine 0.752mg 0.154mg 0%
Valine 0.992mg 0.162mg 0%
Histidine 0.567mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +587.9%
Contains more FatsFats +72.5%
Contains more OtherOther +88.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +336.1%
Contains more Poly. FatPolyunsaturated fat +19.5%
Contains less Sat. FatSaturated fat -11%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.