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  6. Rosemary vs. Pacific saury raw

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

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A recap on differences between rosemary and pacific saury raw

  • Rosemary has more iron, vitamin A, fiber, manganese, copper, calcium, folate, and vitamin C; however, pacific saury raw is higher in vitamin B12 and phosphorus.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than rosemary.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Rosemary, fresh and Fish, pike, northern, raw.

Infographic

Rosemary 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 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 MagnesiumMagnesium +193.5%
Contains more CalciumCalcium +456.1%
Contains more PotassiumPotassium +157.9%
Contains more IronIron +1109.1%
Contains more CopperCopper +490.2%
Contains more ZincZinc +38.8%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +300%
Contains more PhosphorusPhosphorus +233.3%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 CVitamin C +473.7%
Contains more Vitamin AVitamin A +595.2%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B6Vitamin B6 +187.2%
Contains more FolateFolate +626.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin B3Vitamin B3 +152.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Rosemary Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Iron 6.65mg 0.55mg 76%
Fiber 14.1g 0g 56%
Protein 3.31g 19.26g 32%
Manganese 0.96mg 0.24mg 31%
Copper 0.301mg 0.051mg 28%
Calcium 317mg 57mg 26%
Folate 109µg 15µg 24%
Selenium 12.6µg 23%
Phosphorus 66mg 220mg 22%
Vitamin C 21.8mg 3.8mg 20%
Vitamin B6 0.336mg 0.117mg 17%
Vitamin A 146µg 21µg 14%
Magnesium 91mg 31mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Choline 65mg 12%
Saturated fat 2.838g 0.118g 12%
Vitamin D 0IU 99IU 12%
Potassium 668mg 259mg 12%
Vitamin B3 0.912mg 2.3mg 9%
Fats 5.86g 0.69g 8%
Carbs 20.7g 0g 7%
Vitamin B2 0.152mg 0.063mg 7%
Polyunsaturated fat 0.901g 0.202g 5%
Monounsaturated fat 1.16g 0.157g 3%
Calories 131kcal 88kcal 2%
Vitamin B1 0.036mg 0.058mg 2%
Zinc 0.93mg 0.67mg 2%
Vitamin B5 0.804mg 0.75mg 1%
Vitamin E 0.2mg 1%
Sodium 26mg 39mg 1%
Net carbs 6.6g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.051mg 0.216mg 0%
Threonine 0.136mg 0.844mg 0%
Isoleucine 0.136mg 0.887mg 0%
Leucine 0.249mg 1.565mg 0%
Lysine 0.143mg 1.768mg 0%
Methionine 0.047mg 0.57mg 0%
Phenylalanine 0.169mg 0.752mg 0%
Valine 0.165mg 0.992mg 0%
Histidine 0.066mg 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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +749.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +108.8%
Contains more ProteinProtein +481.9%
Contains more WaterWater +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +638.9%
Contains more Poly. FatPolyunsaturated fat +346%
Contains less Sat. FatSaturated fat -95.8%

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.