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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
39%
Minerals Daily Need Coverage Score
38%
32%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 53)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.