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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +25800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.55mg

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 +7075%
Contains more Vitamin KVitamin K +60100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21566.7%

All nutrients comparison - raw data values

Nutrient Olive oil Pacific saury raw DV% diff.
Monounsaturated fat 72.961g 0.157g 182%
Fats 100g 0.69g 153%
Vitamin E 14.35mg 0.2mg 94%
Vitamin B12 0µg 2µg 83%
Polyunsaturated fat 10.523g 0.202g 69%
Saturated fat 13.808g 0.118g 62%
Vitamin K 60.2µg 0.1µg 50%
Calories 884kcal 88kcal 40%
Protein 0g 19.26g 39%
Phosphorus 0mg 220mg 31%
Selenium 0µg 12.6µg 23%
Vitamin B5 0mg 0.75mg 15%
Vitamin B3 0mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 0.3mg 65mg 12%
Manganese 0mg 0.24mg 10%
Vitamin B6 0mg 0.117mg 9%
Potassium 1mg 259mg 8%
Magnesium 0mg 31mg 7%
Zinc 0mg 0.67mg 6%
Copper 0mg 0.051mg 6%
Calcium 1mg 57mg 6%
Vitamin B1 0mg 0.058mg 5%
Vitamin B2 0mg 0.063mg 5%
Vitamin C 0mg 3.8mg 4%
Folate 0µg 15µg 4%
Sodium 2mg 39mg 2%
Vitamin A 0µg 21µg 2%
Iron 0.56mg 0.55mg 0%
Tryptophan 0mg 0.216mg 0%
Threonine 0mg 0.844mg 0%
Isoleucine 0mg 0.887mg 0%
Leucine 0mg 1.565mg 0%
Lysine 0mg 1.768mg 0%
Methionine 0mg 0.57mg 0%
Phenylalanine 0mg 0.752mg 0%
Valine 0mg 0.992mg 0%
Histidine 0mg 0.567mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +14392.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +46372%
Contains more Poly. FatPolyunsaturated fat +5109.4%
Contains less Sat. FatSaturated fat -99.1%

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. 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.