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  6. Pasta vs. Pacific saury raw

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

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

  • Pasta is richer in vitamin B1, folate, iron, and vitamin B2, yet pacific saury raw is richer in vitamin B12, phosphorus, vitamin B5, vitamin B3, potassium, and vitamin B6.
  • Pacific saury raw's daily need coverage for vitamin B12 is 77% higher.
  • Pasta has 4 times more folate than pacific saury raw. Pasta has 64µg of folate, while pacific saury raw has 15µg.
  • Pacific saury raw has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Fish, pike, northern, raw types in this comparison.

Infographic

Pasta vs Pacific saury 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.
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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%
Contains more IronIron +107.3%
Contains more CopperCopper +82.4%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +979.2%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +249.2%
~equal in Manganese ~0.24mg

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.
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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%
Contains more Vitamin B1Vitamin B1 +260.3%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more FolateFolate +326.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +244.1%
Contains more Vitamin B12Vitamin B12 +1328.6%

All nutrients comparison - raw data values

Nutrient Pasta Pacific saury raw DV% diff.
Vitamin B12 0.14µg 2µg 78%
Protein 5.15g 19.26g 28%
Selenium 12.6µg 23%
Phosphorus 63mg 220mg 22%
Vitamin D 2.5µg 13%
Vitamin B1 0.209mg 0.058mg 13%
Choline 65mg 12%
Folate 64µg 15µg 12%
Vitamin D 99IU 12%
Vitamin B5 0.183mg 0.75mg 11%
Carbs 24.93g 0g 8%
Vitamin B3 0.992mg 2.3mg 8%
Vitamin B2 0.15mg 0.063mg 7%
Iron 1.14mg 0.55mg 7%
Potassium 24mg 259mg 7%
Vitamin B6 0.034mg 0.117mg 6%
Copper 0.093mg 0.051mg 5%
Calcium 6mg 57mg 5%
Vitamin C 0mg 3.8mg 4%
Magnesium 18mg 31mg 3%
Polyunsaturated fat 0.429g 0.202g 2%
Calories 131kcal 88kcal 2%
Cholesterol 33mg 39mg 2%
Vitamin A 6µg 21µg 2%
Manganese 0.224mg 0.24mg 1%
Vitamin E 0.2mg 1%
Sodium 6mg 39mg 1%
Zinc 0.56mg 0.67mg 1%
Fats 1.05g 0.69g 1%
Net carbs 24.93g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.15g 0.118g 0%
Monounsaturated fat 0.124g 0.157g 0%
Tryptophan 0.065mg 0.216mg 0%
Threonine 0.134mg 0.844mg 0%
Isoleucine 0.197mg 0.887mg 0%
Leucine 0.348mg 1.565mg 0%
Lysine 0.097mg 1.768mg 0%
Methionine 0.079mg 0.57mg 0%
Phenylalanine 0.247mg 0.752mg 0%
Valine 0.217mg 0.992mg 0%
Histidine 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +52.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +274%
Contains more WaterWater +15.1%
Contains more OtherOther +264.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +112.4%
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +26.6%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.