Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat Bread
  5. Compare
  6. Wheat Bread vs. Pacific saury raw

Wheat Bread vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

What are the differences between wheat Bread and pacific saury raw?

  • Wheat Bread is higher in manganese, iron, selenium, vitamin B1, vitamin B3, vitamin B2, fiber, and folate, yet pacific saury raw is higher in vitamin B12.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of sodium in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Bread, wheat, toasted and Fish, pike, northern, raw types in this article.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +90.3%
Contains more CalciumCalcium +189.5%
Contains more IronIron +643.6%
Contains more CopperCopper +288.2%
Contains more ZincZinc +119.4%
Contains more ManganeseManganese +473.8%
Contains more SeleniumSelenium +165.1%
Contains more PotassiumPotassium +16.1%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -93.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +20%
Contains more Vitamin B1Vitamin B1 +656.9%
Contains more Vitamin B2Vitamin B2 +506.3%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +473.3%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +194.1%

All nutrients comparison - raw data values

Nutrient Wheat Bread Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Manganese 1.377mg 0.24mg 49%
Iron 4.09mg 0.55mg 44%
Selenium 33.4µg 12.6µg 38%
Vitamin B1 0.439mg 0.058mg 32%
Vitamin B2 0.382mg 0.063mg 25%
Vitamin B3 6.25mg 2.3mg 25%
Sodium 601mg 39mg 24%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Folate 86µg 15µg 18%
Copper 0.198mg 0.051mg 16%
Cholesterol 0mg 39mg 13%
Protein 12.96g 19.26g 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Calories 313kcal 88kcal 11%
Calcium 165mg 57mg 11%
Polyunsaturated fat 1.72g 0.202g 10%
Choline 22.1mg 65mg 8%
Zinc 1.47mg 0.67mg 7%
Magnesium 59mg 31mg 7%
Fats 4.27g 0.69g 6%
Vitamin B5 0.456mg 0.75mg 6%
Phosphorus 188mg 220mg 5%
Vitamin K 5.7µg 0.1µg 5%
Vitamin C 0.2mg 3.8mg 4%
Saturated fat 0.989g 0.118g 4%
Vitamin B6 0.153mg 0.117mg 3%
Vitamin A 0µg 21µg 2%
Monounsaturated fat 1.019g 0.157g 2%
Potassium 223mg 259mg 1%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Vitamin E 0.24mg 0.2mg 0%
Tryptophan 0.092mg 0.216mg 0%
Threonine 0.299mg 0.844mg 0%
Isoleucine 0.258mg 0.887mg 0%
Leucine 0.461mg 1.565mg 0%
Lysine 0.215mg 1.768mg 0%
Methionine 0.105mg 0.57mg 0%
Phenylalanine 0.315mg 0.752mg 0%
Valine 0.31mg 0.992mg 0%
Histidine 0.15mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +518.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +145.1%
Contains more ProteinProtein +48.6%
Contains more WaterWater +225.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +549%
Contains more Poly. FatPolyunsaturated fat +751.5%
Contains less Sat. FatSaturated fat -88.1%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.