Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Seaweed
  5. Compare
  6. Seaweed vs. Pacific saury raw

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

Compare

What are the differences between seaweed and pacific saury raw?

  • Seaweed is higher in vitamin K, folate, iron, and magnesium, yet pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Seaweed has 660 times more vitamin K than pacific saury raw. While seaweed has 66µg of vitamin K, pacific saury raw has only 0.1µg.

We used Seaweed, kelp, raw and Fish, pike, northern, raw types in this article.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +290.3%
Contains more CalciumCalcium +194.7%
Contains more IronIron +418.2%
Contains more CopperCopper +154.9%
Contains more ZincZinc +83.6%
Contains more PotassiumPotassium +191%
Contains more PhosphorusPhosphorus +423.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +1700%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 +335%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more Vitamin KVitamin K +65900%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +389.4%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +407.8%

All nutrients comparison - raw data values

Nutrient Seaweed Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 66µg 0.1µg 55%
Folate 180µg 15µg 41%
Protein 1.68g 19.26g 35%
Iron 2.85mg 0.55mg 29%
Phosphorus 42mg 220mg 25%
Selenium 0.7µg 12.6µg 22%
Magnesium 121mg 31mg 21%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.47mg 2.3mg 11%
Calcium 168mg 57mg 11%
Vitamin B6 0.002mg 0.117mg 9%
Copper 0.13mg 0.051mg 9%
Choline 12.8mg 65mg 9%
Sodium 233mg 39mg 8%
Vitamin B2 0.15mg 0.063mg 7%
Zinc 1.23mg 0.67mg 5%
Fiber 1.3g 0g 5%
Potassium 89mg 259mg 5%
Vitamin E 0.87mg 0.2mg 4%
Carbs 9.57g 0g 3%
Vitamin A 6µg 21µg 2%
Manganese 0.2mg 0.24mg 2%
Vitamin B5 0.642mg 0.75mg 2%
Calories 43kcal 88kcal 2%
Saturated fat 0.247g 0.118g 1%
Polyunsaturated fat 0.047g 0.202g 1%
Vitamin B1 0.05mg 0.058mg 1%
Vitamin C 3mg 3.8mg 1%
Fats 0.56g 0.69g 0%
Net carbs 8.27g 0g N/A
Sugar 0.6g 0g N/A
Monounsaturated fat 0.098g 0.157g 0%
Tryptophan 0.048mg 0.216mg 0%
Threonine 0.055mg 0.844mg 0%
Isoleucine 0.076mg 0.887mg 0%
Leucine 0.083mg 1.565mg 0%
Lysine 0.082mg 1.768mg 0%
Methionine 0.025mg 0.57mg 0%
Phenylalanine 0.043mg 0.752mg 0%
Valine 0.072mg 0.992mg 0%
Histidine 0.024mg 0.567mg 0%
Omega-3 - EPA 0.004g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +485%
Contains more ProteinProtein +1046.4%
Contains more FatsFats +23.2%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -52.2%
Contains more Mono. FatMonounsaturated fat +60.2%
Contains more Poly. FatPolyunsaturated fat +329.8%

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.