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  6. Egg vs. Pacific saury raw

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

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Differences between eggs and pacific saury raw

  • Eggs have more copper, choline, vitamin B2, selenium, and vitamin B5, while pacific saury raw has more vitamin B12, vitamin B3, and manganese.
  • Eggs' daily need coverage for copper is 217% higher.
  • Pacific saury raw contains 28 times less saturated fat than eggs. Eggs contain 3.267g of saturated fat, while pacific saury raw contains 0.118g.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Fish, pike, northern, raw.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +116.4%
Contains more CopperCopper +3821.6%
Contains more ZincZinc +56.7%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +105.6%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +823.1%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +609.5%
Contains more Vitamin EVitamin E +415%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +714.3%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +193.3%
Contains more CholineCholine +352%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +13.6%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B12Vitamin B12 +80.2%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Egg Pacific saury raw DV% diff.
Copper 2mg 0.051mg 217%
Cholesterol 373mg 39mg 111%
Choline 293.8mg 65mg 42%
Vitamin B12 1.11µg 2µg 37%
Vitamin B2 0.513mg 0.063mg 35%
Selenium 30.8µg 12.6µg 33%
Fats 10.61g 0.69g 15%
Vitamin A 149µg 21µg 14%
Vitamin B3 0.064mg 2.3mg 14%
Saturated fat 3.267g 0.118g 14%
Protein 12.58g 19.26g 13%
Vitamin B5 1.398mg 0.75mg 13%
Monounsaturated fat 4.077g 0.157g 10%
Manganese 0.026mg 0.24mg 9%
Polyunsaturated fat 1.414g 0.202g 8%
Iron 1.19mg 0.55mg 8%
Folate 44µg 15µg 7%
Phosphorus 172mg 220mg 7%
Vitamin E 1.03mg 0.2mg 6%
Magnesium 10mg 31mg 5%
Potassium 126mg 259mg 4%
Sodium 124mg 39mg 4%
Vitamin C 0mg 3.8mg 4%
Calories 155kcal 88kcal 3%
Zinc 1.05mg 0.67mg 3%
Vitamin D 2.2µg 2.5µg 2%
Vitamin D 87IU 99IU 2%
Vitamin B1 0.066mg 0.058mg 1%
Calcium 50mg 57mg 1%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Vitamin B6 0.121mg 0.117mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.216mg 0%
Threonine 0.604mg 0.844mg 0%
Isoleucine 0.686mg 0.887mg 0%
Leucine 1.075mg 1.565mg 0%
Lysine 0.904mg 1.768mg 0%
Methionine 0.392mg 0.57mg 0%
Phenylalanine 0.668mg 0.752mg 0%
Valine 0.767mg 0.992mg 0%
Histidine 0.298mg 0.567mg 0%
Omega-3 - EPA 0.005g 0.033g N/A
Omega-3 - DHA 0.038g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1437.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +53.1%
~equal in Water ~78.92g
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +2496.8%
Contains more Poly. FatPolyunsaturated fat +600%
Contains less Sat. FatSaturated fat -96.4%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.