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  6. Quinoa vs. Pacific saury raw

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

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How are quinoa and pacific saury raw different?

  • Quinoa is higher in manganese, copper, iron, and fiber; however, pacific saury raw is richer in vitamin B12, selenium, vitamin D, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has a lower glycemic index (0) than quinoa (53).

Quinoa, cooked and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Quinoa vs Pacific saury 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +106.5%
Contains more IronIron +170.9%
Contains more CopperCopper +276.5%
Contains more ZincZinc +62.7%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +162.9%
Contains more CalciumCalcium +235.3%
Contains more PotassiumPotassium +50.6%
Contains more PhosphorusPhosphorus +44.7%
Contains more SeleniumSelenium +350%

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.
Quinoa
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +215%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +458.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +182.6%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Quinoa Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 4.4g 19.26g 30%
Selenium 2.8µg 12.6µg 18%
Manganese 0.631mg 0.24mg 17%
Copper 0.192mg 0.051mg 16%
Vitamin B5 0.75mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Iron 1.49mg 0.55mg 12%
Vitamin B3 0.412mg 2.3mg 12%
Fiber 2.8g 0g 11%
Phosphorus 152mg 220mg 10%
Choline 23mg 65mg 8%
Magnesium 64mg 31mg 8%
Carbs 21.3g 0g 7%
Folate 42µg 15µg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.202g 6%
Vitamin B1 0.107mg 0.058mg 4%
Zinc 1.09mg 0.67mg 4%
Calcium 17mg 57mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B2 0.11mg 0.063mg 4%
Vitamin E 0.63mg 0.2mg 3%
Potassium 172mg 259mg 3%
Calories 120kcal 88kcal 2%
Fats 1.92g 0.69g 2%
Vitamin A 0µg 21µg 2%
Sodium 7mg 39mg 1%
Saturated fat 0.231g 0.118g 1%
Monounsaturated fat 0.528g 0.157g 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g 0g N/A
Vitamin B6 0.123mg 0.117mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.052mg 0.216mg 0%
Threonine 0.131mg 0.844mg 0%
Isoleucine 0.157mg 0.887mg 0%
Leucine 0.261mg 1.565mg 0%
Lysine 0.239mg 1.768mg 0%
Methionine 0.096mg 0.57mg 0%
Phenylalanine 0.185mg 0.752mg 0%
Valine 0.185mg 0.992mg 0%
Histidine 0.127mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0.015g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +178.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +337.7%
Contains more WaterWater +10.2%
Contains more OtherOther +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 Mono. FatMonounsaturated fat +236.3%
Contains more Poly. FatPolyunsaturated fat +433.7%
Contains less Sat. FatSaturated fat -48.9%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.