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  6. Wild rice raw vs. Pacific saury raw

Wild rice raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between wild rice raw and pacific saury raw

  • Wild rice raw has more copper, zinc, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B6, and folate; however, pacific saury raw is richer in vitamin B12.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than wild rice raw.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Wild rice, raw and Fish, pike, northern, raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +471%
Contains more PotassiumPotassium +64.9%
Contains more IronIron +256.4%
Contains more CopperCopper +927.5%
Contains more ZincZinc +789.6%
Contains more PhosphorusPhosphorus +96.8%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +453.8%
Contains more CalciumCalcium +171.4%
Contains more SeleniumSelenium +350%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +310%
Contains more Vitamin B1Vitamin B1 +98.3%
Contains more Vitamin B2Vitamin B2 +315.9%
Contains more Vitamin B3Vitamin B3 +192.7%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +234.2%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +85.7%

All nutrients comparison - raw data values

Nutrient Wild rice raw Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Copper 0.524mg 0.051mg 53%
Zinc 5.96mg 0.67mg 48%
Manganese 1.329mg 0.24mg 47%
Magnesium 177mg 31mg 35%
Phosphorus 433mg 220mg 30%
Vitamin B3 6.733mg 2.3mg 28%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Vitamin B6 0.391mg 0.117mg 21%
Folate 95µg 15µg 20%
Selenium 2.8µg 12.6µg 18%
Iron 1.96mg 0.55mg 18%
Vitamin B2 0.262mg 0.063mg 15%
Calories 357kcal 88kcal 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Protein 14.73g 19.26g 9%
Vitamin B5 1.074mg 0.75mg 6%
Choline 35mg 65mg 5%
Vitamin B1 0.115mg 0.058mg 5%
Potassium 427mg 259mg 5%
Vitamin E 0.82mg 0.2mg 4%
Vitamin C 0mg 3.8mg 4%
Calcium 21mg 57mg 4%
Polyunsaturated fat 0.676g 0.202g 3%
Vitamin K 1.9µg 0.1µg 2%
Vitamin A 1µg 21µg 2%
Sodium 7mg 39mg 1%
Fats 1.08g 0.69g 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Saturated fat 0.156g 0.118g 0%
Monounsaturated fat 0.159g 0.157g 0%
Tryptophan 0.179mg 0.216mg 0%
Threonine 0.469mg 0.844mg 0%
Isoleucine 0.618mg 0.887mg 0%
Leucine 1.018mg 1.565mg 0%
Lysine 0.629mg 1.768mg 0%
Methionine 0.438mg 0.57mg 0%
Phenylalanine 0.721mg 0.752mg 0%
Valine 0.858mg 0.992mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +56.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35.4%
Contains more ProteinProtein +30.8%
Contains more WaterWater +917%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 Poly. FatPolyunsaturated fat +234.7%
Contains less Sat. FatSaturated fat -24.4%
~equal in Monounsaturated fat ~0.157g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.