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  6. Vegetable vs. Pacific saury raw

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

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What are the main differences between vegetable and pacific saury raw?

  • Vegetable is richer in vitamin A, vitamin K, and fiber, yet pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3.
  • Vegetable's daily need coverage for vitamin A is 84% higher.
  • Pacific saury raw has a lower glycemic index than vegetable.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fish, pike, northern, raw types in this comparison.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +49.1%
Contains more CopperCopper +62.7%
Contains less SodiumSodium -10.3%
Contains more ManganeseManganese +57.9%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +331.4%
Contains more SeleniumSelenium +4100%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +919%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +18.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +169.7%

All nutrients comparison - raw data values

Nutrient Vegetable Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 2.86g 19.26g 33%
Phosphorus 51mg 220mg 24%
Selenium 0.3µg 12.6µg 22%
Vitamin A 214µg 21µg 21%
Vitamin K 23.5µg 0.1µg 20%
Fiber 4.4g 0g 18%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.151mg 0.75mg 12%
Vitamin B3 0.851mg 2.3mg 9%
Choline 24.1mg 65mg 7%
Manganese 0.379mg 0.24mg 6%
Carbs 13.09g 0g 4%
Copper 0.083mg 0.051mg 4%
Vitamin B2 0.12mg 0.063mg 4%
Iron 0.82mg 0.55mg 3%
Potassium 169mg 259mg 3%
Calcium 25mg 57mg 3%
Vitamin B6 0.074mg 0.117mg 3%
Zinc 0.49mg 0.67mg 2%
Magnesium 22mg 31mg 2%
Folate 19µg 15µg 1%
Polyunsaturated fat 0.072g 0.202g 1%
Calories 65kcal 88kcal 1%
Vitamin B1 0.071mg 0.058mg 1%
Vitamin E 0.38mg 0.2mg 1%
Vitamin C 3.2mg 3.8mg 1%
Fats 0.15g 0.69g 1%
Net carbs 8.69g 0g N/A
Sugar 3.12g 0g N/A
Sodium 35mg 39mg 0%
Saturated fat 0.031g 0.118g 0%
Monounsaturated fat 0.01g 0.157g 0%
Tryptophan 0.029mg 0.216mg 0%
Threonine 0.115mg 0.844mg 0%
Isoleucine 0.139mg 0.887mg 0%
Leucine 0.19mg 1.565mg 0%
Lysine 0.17mg 1.768mg 0%
Methionine 0.034mg 0.57mg 0%
Phenylalanine 0.12mg 0.752mg 0%
Valine 0.149mg 0.992mg 0%
Histidine 0.073mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 ProteinProtein +573.4%
Contains more FatsFats +360%
Contains more OtherOther +68.7%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -73.7%
Contains more Mono. FatMonounsaturated fat +1470%
Contains more Poly. FatPolyunsaturated fat +180.6%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.