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  6. Crouton vs. Pacific saury raw

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

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The main differences between crouton and pacific saury raw

  • Crouton has more vitamin B1, selenium, iron, folate, fiber, vitamin B3, and vitamin B2; however, pacific saury raw has more vitamin B12 and phosphorus.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw is lower in sodium.
  • Crouton has a higher glycemic index than pacific saury raw.

Food types used in this article are Croutons, plain and Fish, pike, northern, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +33.3%
Contains more IronIron +641.8%
Contains more CopperCopper +219.6%
Contains more ZincZinc +32.8%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +197.6%
Contains more PotassiumPotassium +108.9%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -94.4%
~equal in Magnesium ~31mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 B1Vitamin B1 +974.1%
Contains more Vitamin B2Vitamin B2 +331.7%
Contains more Vitamin B3Vitamin B3 +136.5%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Crouton Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin B1 0.623mg 0.058mg 47%
Selenium 37.5µg 12.6µg 45%
Iron 4.08mg 0.55mg 44%
Folate 132µg 15µg 29%
Sodium 698mg 39mg 29%
Carbs 73.5g 0g 25%
Vitamin B3 5.439mg 2.3mg 20%
Fiber 5.1g 0g 20%
Calories 407kcal 88kcal 16%
Vitamin B2 0.272mg 0.063mg 16%
Phosphorus 115mg 220mg 15%
Protein 11.9g 19.26g 15%
Cholesterol 0mg 39mg 13%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Copper 0.163mg 0.051mg 12%
Choline 65mg 12%
Manganese 0.5mg 0.24mg 11%
Fats 6.6g 0.69g 9%
Vitamin B6 0.026mg 0.117mg 7%
Monounsaturated fat 3.059g 0.157g 7%
Polyunsaturated fat 1.273g 0.202g 7%
Vitamin B5 0.429mg 0.75mg 6%
Saturated fat 1.51g 0.118g 6%
Vitamin C 0mg 3.8mg 4%
Potassium 124mg 259mg 4%
Vitamin A 0µg 21µg 2%
Calcium 76mg 57mg 2%
Zinc 0.89mg 0.67mg 2%
Vitamin E 0.2mg 1%
Net carbs 68.4g 0g N/A
Magnesium 31mg 31mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.14mg 0.216mg 0%
Threonine 0.337mg 0.844mg 0%
Isoleucine 0.456mg 0.887mg 0%
Leucine 0.832mg 1.565mg 0%
Lysine 0.278mg 1.768mg 0%
Methionine 0.211mg 0.57mg 0%
Phenylalanine 0.586mg 0.752mg 0%
Valine 0.514mg 0.992mg 0%
Histidine 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +856.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +121.2%
Contains more ProteinProtein +61.8%
Contains more WaterWater +1334.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +1848.4%
Contains more Poly. FatPolyunsaturated fat +530.2%
Contains less Sat. FatSaturated fat -92.2%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.