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  6. Zucchini vs. Pacific saury raw

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

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How are zucchini and pacific saury raw different?

  • Zucchini is higher in vitamin C; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, vitamin B5, and choline.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Zucchini contains 5 times more vitamin C than pacific saury raw. While zucchini contains 17.9mg of vitamin C, pacific saury raw contains only 3.8mg.
  • Pacific saury raw has a lower glycemic index (0) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -79.5%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +256.3%
Contains more IronIron +48.6%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +35.6%
Contains more SeleniumSelenium +6200%
~equal in Potassium ~259mg
~equal in Copper ~0.051mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +371.1%
Contains more Vitamin B2Vitamin B2 +49.2%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +28.9%
Contains more Vitamin B3Vitamin B3 +410%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%

All nutrients comparison - raw data values

Nutrient Zucchini Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.21g 19.26g 36%
Phosphorus 38mg 220mg 26%
Selenium 0.2µg 12.6µg 23%
Vitamin C 17.9mg 3.8mg 16%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B3 0.451mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.204mg 0.75mg 11%
Choline 9.5mg 65mg 10%
Vitamin K 4.3µg 0.1µg 4%
Vitamin B6 0.163mg 0.117mg 4%
Calories 17kcal 88kcal 4%
Calcium 16mg 57mg 4%
Fiber 1g 0g 4%
Manganese 0.177mg 0.24mg 3%
Zinc 0.32mg 0.67mg 3%
Magnesium 18mg 31mg 3%
Fructose 1.38g 2%
Folate 24µg 15µg 2%
Vitamin B2 0.094mg 0.063mg 2%
Iron 0.37mg 0.55mg 2%
Vitamin B1 0.045mg 0.058mg 1%
Polyunsaturated fat 0.091g 0.202g 1%
Vitamin E 0.12mg 0.2mg 1%
Carbs 3.11g 0g 1%
Vitamin A 10µg 21µg 1%
Fats 0.32g 0.69g 1%
Sodium 8mg 39mg 1%
Net carbs 2.11g 0g N/A
Potassium 261mg 259mg 0%
Sugar 2.5g 0g N/A
Copper 0.053mg 0.051mg 0%
Saturated fat 0.084g 0.118g 0%
Monounsaturated fat 0.011g 0.157g 0%
Tryptophan 0.01mg 0.216mg 0%
Threonine 0.029mg 0.844mg 0%
Isoleucine 0.044mg 0.887mg 0%
Leucine 0.071mg 1.565mg 0%
Lysine 0.067mg 1.768mg 0%
Methionine 0.018mg 0.57mg 0%
Phenylalanine 0.043mg 0.752mg 0%
Valine 0.054mg 0.992mg 0%
Histidine 0.026mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +20.1%
Contains more ProteinProtein +1491.7%
Contains more FatsFats +115.6%
Contains more OtherOther +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -28.8%
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains more Poly. FatPolyunsaturated fat +122%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.