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  6. American cheese vs. Pacific saury raw

American cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between American cheese and pacific saury raw

  • American cheese has more calcium, phosphorus, vitamin A, zinc, and selenium; however, pacific saury raw is higher in vitamin B12 and vitamin B3.
  • American cheese covers your daily calcium needs 99% more than pacific saury raw.
  • Pacific saury raw contains 153 times less saturated fat than American cheese. American cheese contains 18.057g of saturated fat, while pacific saury raw contains 0.118g.
  • The glycemic index of American cheese is higher.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Fish, pike, northern, raw.

Infographic

American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 CalciumCalcium +1733.3%
Contains more IronIron +14.5%
Contains more ZincZinc +271.6%
Contains more PhosphorusPhosphorus +191.4%
Contains more SeleniumSelenium +60.3%
Contains more MagnesiumMagnesium +19.2%
Contains more PotassiumPotassium +96.2%
Contains more CopperCopper +10.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +485.4%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 +1090.5%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +2926.3%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more FolateFolate +87.5%
Contains more CholineCholine +79.6%

All nutrients comparison - raw data values

Nutrient American cheese Pacific saury raw DV% diff.
Calcium 1045mg 57mg 99%
Saturated fat 18.057g 0.118g 82%
Sodium 1671mg 39mg 71%
Phosphorus 641mg 220mg 60%
Fats 31.79g 0.69g 48%
Vitamin A 250µg 21µg 25%
Vitamin B12 1.5µg 2µg 21%
Monounsaturated fat 8.236g 0.157g 20%
Cholesterol 100mg 39mg 20%
Zinc 2.49mg 0.67mg 17%
Selenium 20.2µg 12.6µg 14%
Calories 371kcal 88kcal 14%
Vitamin B3 0.076mg 2.3mg 14%
Vitamin B2 0.234mg 0.063mg 13%
Vitamin D 23IU 99IU 10%
Vitamin D 0.6µg 2.5µg 10%
Manganese 0.041mg 0.24mg 9%
Vitamin B5 0.403mg 0.75mg 7%
Polyunsaturated fat 1.286g 0.202g 7%
Choline 36.2mg 65mg 5%
Vitamin B6 0.054mg 0.117mg 5%
Vitamin E 0.8mg 0.2mg 4%
Vitamin B1 0.015mg 0.058mg 4%
Potassium 132mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Protein 18.13g 19.26g 2%
Vitamin K 2.6µg 0.1µg 2%
Folate 8µg 15µg 2%
Copper 0.046mg 0.051mg 1%
Iron 0.63mg 0.55mg 1%
Magnesium 26mg 31mg 1%
Carbs 3.7g 0g 1%
Net carbs 3.7g 0g N/A
Sugar 2.26g 0g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.216mg 0%
Threonine 0.772mg 0.844mg 0%
Isoleucine 0.938mg 0.887mg 0%
Leucine 1.716mg 1.565mg 0%
Lysine 1.516mg 1.768mg 0%
Methionine 0.475mg 0.57mg 0%
Phenylalanine 0.939mg 0.752mg 0%
Valine 1.187mg 0.992mg 0%
Histidine 0.546mg 0.567mg 0%
Omega-3 - EPA 0.012g 0.033g N/A
Omega-3 - DHA 0.006g 0.074g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.014g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +4507.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +499.1%
Contains more WaterWater +99.2%
~equal in Protein ~19.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +5145.9%
Contains more Poly. FatPolyunsaturated fat +536.6%
Contains less Sat. FatSaturated fat -99.3%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.