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  6. Cheese vs. Pacific saury raw

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

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Differences between cheese and pacific saury raw

  • Cheese has more calcium, phosphorus, selenium, vitamin B2, zinc, and vitamin A, while pacific saury raw has more vitamin B12.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Pacific saury raw contains 18 times less vitamin A than cheese. Cheese contains 1242IU of vitamin A, while pacific saury raw contains 70IU.
  • The amount of saturated fat in pacific saury raw is lower.

The food types used in this comparison are Cheese, cheddar and Fish, pike, northern, raw.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1145.6%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +106.8%
Contains more SeleniumSelenium +126.2%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +292.9%
Contains more CopperCopper +70%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +788.9%

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.
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +1471.4%
Contains more Vitamin EVitamin E +255%
Contains more Vitamin B2Vitamin B2 +579.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +3798.3%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin B12Vitamin B12 +81.8%
Contains more CholineCholine +293.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +18.7%
Contains more FatsFats +4727.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +228.3%
Contains more WaterWater +113.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +5789.2%
Contains more Poly. FatPolyunsaturated fat +603.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Pacific saury raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Pacific saury raw DV% diff.
Saturated fat 18.867g 0.118g 85%
Calcium 710mg 57mg 65%
Fats 33.31g 0.69g 50%
Vitamin B12 1.1µg 2µg 38%
Vitamin A 330µg 21µg 34%
Phosphorus 455mg 220mg 34%
Selenium 28.5µg 12.6µg 29%
Vitamin B2 0.428mg 0.063mg 28%
Zinc 3.64mg 0.67mg 27%
Sodium 653mg 39mg 27%
Monounsaturated fat 9.246g 0.157g 23%
Cholesterol 99mg 39mg 20%
Calories 404kcal 88kcal 16%
Vitamin B3 0.059mg 2.3mg 14%
Vitamin D 0.6µg 2.5µg 10%
Choline 16.5mg 65mg 9%
Manganese 0.027mg 0.24mg 9%
Vitamin D 24IU 99IU 9%
Polyunsaturated fat 1.421g 0.202g 8%
Protein 22.87g 19.26g 7%
Vitamin B5 0.41mg 0.75mg 7%
Iron 0.14mg 0.55mg 5%
Potassium 76mg 259mg 5%
Vitamin C 0mg 3.8mg 4%
Vitamin B6 0.066mg 0.117mg 4%
Folate 27µg 15µg 3%
Vitamin E 0.71mg 0.2mg 3%
Copper 0.03mg 0.051mg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin B1 0.029mg 0.058mg 2%
Carbs 3.09g 0g 1%
Magnesium 27mg 31mg 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.216mg 0%
Threonine 1.044mg 0.844mg 0%
Isoleucine 1.206mg 0.887mg 0%
Leucine 1.939mg 1.565mg 0%
Lysine 1.025mg 1.768mg 0%
Methionine 0.547mg 0.57mg 0%
Phenylalanine 1.074mg 0.752mg 0%
Valine 1.404mg 0.992mg 0%
Histidine 0.547mg 0.567mg 0%
Omega-3 - EPA 0.01g 0.033g N/A
Omega-3 - DHA 0.001g 0.074g N/A
Omega-3 - DPA 0.017g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheese
39%
Pacific saury raw
Minerals Daily Need Coverage Score
79%
Cheese
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 614mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 18.749g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.