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  6. Raisin vs. Pacific saury raw

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

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Significant differences between raisins and pacific saury raw

  • Raisins have more copper, iron, fiber, and potassium; however, pacific saury raw is richer in vitamin B12, selenium, phosphorus, vitamin D, and vitamin B5.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than raisins.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Raisins, seedless and Fish, pike, northern, raw.

Infographic

Raisin 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.
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 PotassiumPotassium +189.2%
Contains more IronIron +241.8%
Contains more CopperCopper +523.5%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +24.6%
Contains more CalciumCalcium +14%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +117.8%
Contains more SeleniumSelenium +2000%
~equal in Magnesium ~31mg

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.
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +82.8%
Contains more Vitamin B2Vitamin B2 +98.4%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin KVitamin K +3400%
Contains more Vitamin CVitamin C +65.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +200.3%
Contains more Vitamin B5Vitamin B5 +689.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +485.6%

All nutrients comparison - raw data values

Nutrient Raisin Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Fructose 29.68g 37%
Protein 3.07g 19.26g 32%
Copper 0.318mg 0.051mg 30%
Carbs 79.18g 0g 26%
Selenium 0.6µg 12.6µg 22%
Iron 1.88mg 0.55mg 17%
Phosphorus 101mg 220mg 17%
Fiber 3.7g 0g 15%
Potassium 749mg 259mg 14%
Vitamin D 0µg 2.5µg 13%
Vitamin B5 0.095mg 0.75mg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Calories 299kcal 88kcal 11%
Vitamin B3 0.766mg 2.3mg 10%
Choline 11.1mg 65mg 10%
Vitamin B2 0.125mg 0.063mg 5%
Vitamin B6 0.174mg 0.117mg 4%
Zinc 0.22mg 0.67mg 4%
Vitamin B1 0.106mg 0.058mg 4%
Manganese 0.299mg 0.24mg 3%
Folate 5µg 15µg 3%
Vitamin K 3.5µg 0.1µg 3%
Vitamin A 0µg 21µg 2%
Vitamin C 2.3mg 3.8mg 2%
Sodium 11mg 39mg 1%
Polyunsaturated fat 0.037g 0.202g 1%
Calcium 50mg 57mg 1%
Starch 2.7g 1%
Vitamin E 0.12mg 0.2mg 1%
Fats 0.46g 0.69g 0%
Net carbs 75.48g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 59.19g 0g N/A
Saturated fat 0.058g 0.118g 0%
Monounsaturated fat 0.051g 0.157g 0%
Tryptophan 0.05mg 0.216mg 0%
Threonine 0.077mg 0.844mg 0%
Isoleucine 0.057mg 0.887mg 0%
Leucine 0.096mg 1.565mg 0%
Lysine 0.084mg 1.768mg 0%
Methionine 0.021mg 0.57mg 0%
Phenylalanine 0.065mg 0.752mg 0%
Valine 0.083mg 0.992mg 0%
Histidine 0.072mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.6%
Contains more ProteinProtein +527.4%
Contains more FatsFats +50%
Contains more WaterWater +411.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +207.8%
Contains more Poly. FatPolyunsaturated fat +445.9%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.