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Roe vs Pacific saury - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food contains less Sugars?
Roe
Roe contains less Sugars (difference - 0g)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 440mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.748g)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $100)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Pacific saury
Rich in minerals ok
Lower in Sugars ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Pacific saury
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
83
Roe
25
Pacific saury
Mineral Summary Score
35
Roe
20
Pacific saury

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
5
:
Contains more Iron +40%
Contains more Copper +151%
Contains more Zinc +91%
Contains more Phosphorus +134.1%
Contains more Calcium +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Equal in Potassium - 259
Contains more Iron +40%
Contains more Copper +151%
Contains more Zinc +91%
Contains more Phosphorus +134.1%
Contains more Calcium +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Equal in Potassium - 259

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
7
:
Contains more Vitamin C +331.6%
Contains more Vitamin A +332.9%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.3
Contains more Vitamin C +331.6%
Contains more Vitamin A +332.9%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.3

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
172%
Roe
116%
Pacific saury
Carbohydrates
2%
Roe
0%
Pacific saury
Fats
38%
Roe
3%
Pacific saury

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Pacific saury Opinion
Calories 204 88 Roe
Protein 28.62 19.26 Roe
Fats 8.23 0.69 Roe
Vitamin C 16.4 3.8 Roe
Carbs 1.92 0 Roe
Cholesterol 479 39 Pacific saury
Vitamin D 99 Pacific saury
Iron 0.77 0.55 Roe
Calcium 28 57 Pacific saury
Potassium 283 259 Roe
Magnesium 26 31 Pacific saury
Sugars 0 Pacific saury
Fiber 0 0
Copper 0.128 0.051 Roe
Zinc 1.28 0.67 Roe
Starch
Phosphorus 515 220 Roe
Sodium 117 39 Pacific saury
Vitamin A 303 70 Roe
Vitamin E 0.2 Pacific saury
Vitamin D 2.5 Pacific saury
Vitamin B1 0.277 0.058 Roe
Vitamin B2 0.949 0.063 Roe
Vitamin B3 2.192 2.3 Pacific saury
Vitamin B5 1.154 0.75 Roe
Vitamin B6 0.185 0.117 Roe
Vitamin B12 11.54 2 Roe
Vitamin K 0.1 Pacific saury
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.866 0.118 Pacific saury
Monounsaturated Fat 2.129 0.157 Roe
Polyunsaturated fat 3.404 0.202 Roe
Tryptophan 0.375 0.216 Roe
Threonine 1.305 0.844 Roe
Isoleucine 1.465 0.887 Roe
Leucine 2.509 1.565 Roe
Lysine 2.179 1.768 Roe
Methionine 0.71 0.57 Roe
Phenylalanine 1.401 0.752 Roe
Valine 1.676 0.992 Roe
Histidine 0.778 0.567 Roe
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.