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  6. Cereal vs. Pacific saury raw

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

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Significant differences between cereal and pacific saury raw

  • The amount of vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese in cereal is higher than in pacific saury raw.
  • Cereal covers your daily vitamin B1 needs 519% more than pacific saury raw.
  • Pacific saury raw has 62 times less iron than cereal. Cereal has 34.06mg of iron, while pacific saury raw has 0.55mg.
  • Pacific saury raw contains less sodium.
  • Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fish, pike, northern, raw.

Infographic

Cereal vs Pacific saury raw infographic
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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.
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +6092.7%
Contains more CopperCopper +168.6%
Contains more ZincZinc +1034.3%
Contains more ManganeseManganese +229.2%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +146.7%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +100%

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.
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +913.2%
Contains more Vitamin AVitamin A +3776.2%
Contains more Vitamin B1Vitamin B1 +10741.4%
Contains more Vitamin B2Vitamin B2 +6042.9%
Contains more Vitamin B3Vitamin B3 +1187.8%
Contains more Vitamin B6Vitamin B6 +5016.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Cereal Pacific saury raw DV% diff.
Vitamin B1 6.288mg 0.058mg 519%
Vitamin B6 5.986mg 0.117mg 451%
Iron 34.06mg 0.55mg 419%
Vitamin B2 3.87mg 0.063mg 293%
Vitamin B3 29.62mg 2.3mg 171%
Vitamin A 814µg 21µg 88%
Vitamin B12 2µg 83%
Zinc 7.6mg 0.67mg 63%
Vitamin C 38.5mg 3.8mg 39%
Sodium 795mg 39mg 33%
Carbs 86.85g 0g 29%
Protein 6.06g 19.26g 26%
Manganese 0.79mg 0.24mg 24%
Phosphorus 77mg 220mg 20%
Calories 378kcal 88kcal 15%
Cholesterol 39mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Selenium 6.3µg 12.6µg 11%
Vitamin B5 0.226mg 0.75mg 10%
Copper 0.137mg 0.051mg 10%
Fiber 1.4g 0g 6%
Calcium 10mg 57mg 5%
Potassium 105mg 259mg 5%
Folate 15µg 4%
Magnesium 19mg 31mg 3%
Vitamin E 0.08mg 0.2mg 1%
Fats 1.08g 0.69g 1%
Saturated fat 0.26g 0.118g 1%
Polyunsaturated fat 0.354g 0.202g 1%
Net carbs 85.45g 0g N/A
Sugar 10.35g 0g N/A
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.204g 0.157g 0%
Tryptophan 0.066mg 0.216mg 0%
Threonine 0.241mg 0.844mg 0%
Isoleucine 0.26mg 0.887mg 0%
Leucine 0.767mg 1.565mg 0%
Lysine 0.113mg 1.768mg 0%
Methionine 0.13mg 0.57mg 0%
Phenylalanine 0.365mg 0.752mg 0%
Valine 0.344mg 0.992mg 0%
Histidine 0.162mg 0.567mg 0%
Fructose 0.26g 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
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +97.3%
Contains more ProteinProtein +217.8%
Contains more WaterWater +1987.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +29.9%
Contains more Poly. FatPolyunsaturated fat +75.2%
Contains less Sat. FatSaturated fat -54.6%

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. 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.