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  6. Soup beans vs. Pacific saury raw

Soup beans vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are soup beans and pacific saury raw different?

  • Soup beans are higher in vitamin A, fiber, and copper; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin B5, selenium, and vitamin B3.
  • Daily need coverage for vitamin B12 for pacific saury raw is 82% higher.
  • Pacific saury raw has less sodium.
  • Pacific saury raw has a lower glycemic index (0) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 IronIron +141.8%
Contains more CopperCopper +213.7%
Contains more ManganeseManganese +20.8%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +78.1%
Contains more PotassiumPotassium +48%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +82.6%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 AVitamin A +285.7%
Contains more Vitamin CVitamin C +111.1%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +1775%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +6566.7%
Contains more FolateFolate +25%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Soup beans Pacific saury raw DV% diff.
Vitamin B12 0.03µg 2µg 82%
Protein 5.19g 19.26g 28%
Phosphorus 59mg 220mg 23%
Fiber 4.6g 0g 18%
Sodium 400mg 39mg 16%
Vitamin B5 0.04mg 0.75mg 14%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Copper 0.16mg 0.051mg 12%
Vitamin B3 0.7mg 2.3mg 10%
Cholesterol 9mg 39mg 10%
Selenium 6.9µg 12.6µg 10%
Iron 1.33mg 0.55mg 10%
Vitamin A 81µg 21µg 7%
Saturated fat 1.37g 0.118g 6%
Vitamin B6 0.05mg 0.117mg 5%
Carbs 11.16g 0g 4%
Monounsaturated fat 1.58g 0.157g 4%
Fats 3.5g 0.69g 4%
Calcium 32mg 57mg 3%
Magnesium 19mg 31mg 3%
Zinc 0.44mg 0.67mg 2%
Potassium 175mg 259mg 2%
Manganese 0.29mg 0.24mg 2%
Vitamin C 1.8mg 3.8mg 2%
Vitamin E 0.2mg 1%
Polyunsaturated fat 0.39g 0.202g 1%
Folate 12µg 15µg 1%
Calories 95kcal 88kcal 0%
Net carbs 6.56g 0g N/A
Vitamin B1 0.06mg 0.058mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +407.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +34.5%
Contains more ProteinProtein +271.1%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +906.4%
Contains more Poly. FatPolyunsaturated fat +93.1%
Contains less Sat. FatSaturated fat -91.4%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.