Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between crackers and pacific saury raw

  • Crackers have more vitamin K, iron, vitamin B2, vitamin B1, folate, and vitamin E, while pacific saury raw has more vitamin B12 and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw contains 693 times less vitamin K than crackers. Crackers contain 69.3µg of vitamin K, while pacific saury raw contains 0.1µg.
  • The amount of saturated fat in pacific saury raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Fish, pike, northern, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +110.5%
Contains more IronIron +632.7%
Contains more CopperCopper +103.9%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +104.6%
Contains more MagnesiumMagnesium +72.2%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +88.1%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +1415%
Contains more Vitamin B1Vitamin B1 +617.2%
Contains more Vitamin B2Vitamin B2 +623.8%
Contains more Vitamin B3Vitamin B3 +89.2%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +513.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +577.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +3730.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.4%
Contains more ProteinProtein +190.1%
Contains more WaterWater +2413.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +4073.9%
Contains more Poly. FatPolyunsaturated fat +6403.5%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Pacific saury raw DV% diff.
Polyunsaturated fat 13.137g 0.202g 86%
Vitamin B12 0µg 2µg 83%
Vitamin K 69.3µg 0.1µg 58%
Iron 4.03mg 0.55mg 44%
Fats 26.43g 0.69g 40%
Vitamin B2 0.456mg 0.063mg 30%
Sodium 726mg 39mg 30%
Vitamin B1 0.416mg 0.058mg 30%
Protein 6.64g 19.26g 25%
Saturated fat 5.562g 0.118g 25%
Calories 510kcal 88kcal 21%
Starch 49.69g 20%
Carbs 61.3g 0g 20%
Folate 92µg 15µg 19%
Vitamin E 3.03mg 0.2mg 19%
Monounsaturated fat 6.553g 0.157g 16%
Cholesterol 0mg 39mg 13%
Vitamin B3 4.352mg 2.3mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Manganese 0.491mg 0.24mg 11%
Selenium 6.7µg 12.6µg 11%
Choline 9.6mg 65mg 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.417mg 0.75mg 7%
Calcium 120mg 57mg 6%
Copper 0.104mg 0.051mg 6%
Phosphorus 248mg 220mg 4%
Vitamin B6 0.063mg 0.117mg 4%
Potassium 118mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Magnesium 18mg 31mg 3%
Vitamin A 0µg 21µg 2%
Zinc 0.49mg 0.67mg 2%
Net carbs 59g 0g N/A
Sugar 8.18g 0g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.216mg 0%
Threonine 0.193mg 0.844mg 0%
Isoleucine 0.246mg 0.887mg 0%
Leucine 0.471mg 1.565mg 0%
Lysine 0.103mg 1.768mg 0%
Methionine 0.112mg 0.57mg 0%
Phenylalanine 0.331mg 0.752mg 0%
Valine 0.294mg 0.992mg 0%
Histidine 0.145mg 0.567mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

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

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
49%
Crackers
39%
Pacific saury raw
Minerals Daily Need Coverage Score
56%
Crackers
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 687mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 5.444g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 63)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 39mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.