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  6. Olive oil vs. Pacific saury raw

Olive oil vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Pacific saury raw

  • Olive oil has more Vitamin E , and Vitamin K, however, Pacific saury raw is higher in Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B5, and Vitamin B3.
  • Olive oil covers your daily Vitamin E needs 94% more than Pacific saury raw.
  • Pacific saury raw contains 602 times less Vitamin K than Olive oil. Olive oil contains 60.2µg of Vitamin K, while Pacific saury raw contains 0.1µg.
  • Pacific saury raw has less Saturated Fat.

Food varieties used in this article are Oil, olive, salad or cooking and Fish, pike, northern, raw.

Infographic

Olive oil 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.
Olive oil
Olive oil
2
:
8
Pacific saury raw
Pacific saury raw
Contains less Sodium -94.9%
Contains more Calcium +5600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +25800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.55
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains less Sodium -94.9%
Contains more Calcium +5600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +25800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.55

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.
Olive oil
Olive oil
2
:
10
Pacific saury raw
Pacific saury raw
Contains more Vitamin E +7075%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +7075%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
3
Pacific saury raw
Pacific saury raw
Contains more Fats +14392.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +14392.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +46372%
Contains more Polyunsaturated fat +5109.4%
Contains less Saturated Fat -99.1%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +46372%
Contains more Polyunsaturated fat +5109.4%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Pacific saury raw Opinion
Protein 0g 19.26g Pacific saury raw
Fats 100g 0.69g Olive oil
Calories 884kcal 88kcal Olive oil
Calcium 1mg 57mg Pacific saury raw
Iron 0.56mg 0.55mg Olive oil
Magnesium 0mg 31mg Pacific saury raw
Phosphorus 0mg 220mg Pacific saury raw
Potassium 1mg 259mg Pacific saury raw
Sodium 2mg 39mg Olive oil
Zinc 0mg 0.67mg Pacific saury raw
Copper 0mg 0.051mg Pacific saury raw
Manganese 0mg 0.24mg Pacific saury raw
Selenium 0µg 12.6µg Pacific saury raw
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 14.35mg 0.2mg Olive oil
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0mg 0.058mg Pacific saury raw
Vitamin B2 0mg 0.063mg Pacific saury raw
Vitamin B3 0mg 2.3mg Pacific saury raw
Vitamin B5 0mg 0.75mg Pacific saury raw
Vitamin B6 0mg 0.117mg Pacific saury raw
Folate 0µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 60.2µg 0.1µg Olive oil
Tryptophan 0mg 0.216mg Pacific saury raw
Threonine 0mg 0.844mg Pacific saury raw
Isoleucine 0mg 0.887mg Pacific saury raw
Leucine 0mg 1.565mg Pacific saury raw
Lysine 0mg 1.768mg Pacific saury raw
Methionine 0mg 0.57mg Pacific saury raw
Phenylalanine 0mg 0.752mg Pacific saury raw
Valine 0mg 0.992mg Pacific saury raw
Histidine 0mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Olive oil
Saturated Fat 13.808g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 72.961g 0.157g Olive oil
Polyunsaturated fat 10.523g 0.202g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Pacific saury raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
36%
Olive oil
42%
Pacific saury raw
Minerals Daily Need Coverage Score
2%
Olive oil
32%
Pacific saury raw

Comparison summary

Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 13.69g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 39mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.