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

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Differences between croissant and pacific saury raw

  • Croissant has more vitamin B1, iron, selenium, folate, and vitamin B2, while pacific saury raw has more vitamin B12, vitamin D, and phosphorus.
  • Pacific saury raw's daily need coverage for vitamin B12 is 77% higher.
  • Pacific saury raw contains 99 times less saturated fat than croissant. Croissant contains 11.659g of saturated fat, while pacific saury raw contains 0.118g.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of croissant is 56.

The food types used in this comparison are Croissants, butter and Fish, pike, northern, raw.

Infographic

Croissant 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +269.1%
Contains more CopperCopper +56.9%
Contains more ZincZinc +11.9%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +80.2%
Contains more MagnesiumMagnesium +93.8%
Contains more CalciumCalcium +54.1%
Contains more PotassiumPotassium +119.5%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -91.6%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +881%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +569%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +486.7%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +1150%
Contains more CholineCholine +67.5%
~equal in Vitamin B3 ~2.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +2943.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +59.3%
Contains more ProteinProtein +134.9%
Contains more WaterWater +240.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +3419.1%
Contains more Poly. FatPolyunsaturated fat +441.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croissant Pacific saury raw DV% diff.
Vitamin B12 0.16µg 2µg 77%
Saturated fat 11.659g 0.118g 52%
Fats 21g 0.69g 31%
Vitamin B1 0.388mg 0.058mg 28%
Protein 8.2g 19.26g 22%
Vitamin A 206µg 21µg 21%
Iron 2.03mg 0.55mg 19%
Sodium 467mg 39mg 19%
Folate 88µg 15µg 18%
Selenium 22.7µg 12.6µg 18%
Phosphorus 105mg 220mg 16%
Calories 406kcal 88kcal 16%
Carbs 45.8g 0g 15%
Vitamin B2 0.241mg 0.063mg 14%
Monounsaturated fat 5.525g 0.157g 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Fiber 2.6g 0g 10%
Cholesterol 67mg 39mg 9%
Polyunsaturated fat 1.094g 0.202g 6%
Vitamin B6 0.058mg 0.117mg 5%
Choline 38.8mg 65mg 5%
Vitamin E 0.84mg 0.2mg 4%
Magnesium 16mg 31mg 4%
Manganese 0.33mg 0.24mg 4%
Potassium 118mg 259mg 4%
Vitamin C 0.2mg 3.8mg 4%
Copper 0.08mg 0.051mg 3%
Calcium 37mg 57mg 2%
Vitamin B5 0.861mg 0.75mg 2%
Vitamin B3 2.188mg 2.3mg 1%
Zinc 0.75mg 0.67mg 1%
Vitamin K 1.8µg 0.1µg 1%
Net carbs 43.2g 0g N/A
Sugar 11.26g 0g N/A
Tryptophan 0.099mg 0.216mg 0%
Threonine 0.284mg 0.844mg 0%
Isoleucine 0.365mg 0.887mg 0%
Leucine 0.623mg 1.565mg 0%
Lysine 0.329mg 1.768mg 0%
Methionine 0.175mg 0.57mg 0%
Phenylalanine 0.416mg 0.752mg 0%
Valine 0.41mg 0.992mg 0%
Histidine 0.187mg 0.567mg 0%
Omega-3 - EPA 0.003g 0.033g N/A
Omega-3 - DHA 0.002g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croissant 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
35%
Croissant
39%
Pacific saury raw
Minerals Daily Need Coverage Score
43%
Croissant
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 428mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 11.541g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 56)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.