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  6. Egg white vs. Pacific saury raw

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

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What are the main differences between egg whites and pacific saury raw?

  • Egg whites are richer in vitamin B2 and selenium, yet pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, vitamin B3, choline, vitamin B5, and manganese.
  • Pacific saury raw's daily need coverage for vitamin B12 is 80% higher.
  • Egg whites have 7 times more vitamin B2 than pacific saury raw. Egg whites have 0.439mg of vitamin B2, while pacific saury raw has 0.063mg.

We used Egg, white, raw, fresh and Fish, pike, northern, raw types in this comparison.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +58.7%
Contains more MagnesiumMagnesium +181.8%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +587.5%
Contains more CopperCopper +121.7%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +2081.8%

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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +596.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1350%
Contains more Vitamin B3Vitamin B3 +2090.5%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +2240%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +5809.1%

All nutrients comparison - raw data values

Nutrient Egg white Pacific saury raw DV% diff.
Vitamin B12 0.09µg 2µg 80%
Vitamin B2 0.439mg 0.063mg 29%
Phosphorus 15mg 220mg 29%
Protein 10.9g 19.26g 17%
Vitamin B3 0.105mg 2.3mg 14%
Selenium 20µg 12.6µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Choline 1.1mg 65mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.19mg 0.75mg 11%
Manganese 0.011mg 0.24mg 10%
Vitamin B6 0.005mg 0.117mg 9%
Sodium 166mg 39mg 6%
Iron 0.08mg 0.55mg 6%
Zinc 0.03mg 0.67mg 6%
Calcium 7mg 57mg 5%
Magnesium 11mg 31mg 5%
Vitamin B1 0.004mg 0.058mg 5%
Vitamin C 0mg 3.8mg 4%
Copper 0.023mg 0.051mg 3%
Potassium 163mg 259mg 3%
Folate 4µg 15µg 3%
Calories 52kcal 88kcal 2%
Vitamin A 0µg 21µg 2%
Vitamin E 0mg 0.2mg 1%
Fats 0.17g 0.69g 1%
Saturated fat 0g 0.118g 1%
Polyunsaturated fat 0g 0.202g 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Sugar 0.71g 0g N/A
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0g 0.157g 0%
Tryptophan 0.125mg 0.216mg 0%
Threonine 0.449mg 0.844mg 0%
Isoleucine 0.661mg 0.887mg 0%
Leucine 1.016mg 1.565mg 0%
Lysine 0.806mg 1.768mg 0%
Methionine 0.399mg 0.57mg 0%
Phenylalanine 0.686mg 0.752mg 0%
Valine 0.809mg 0.992mg 0%
Histidine 0.29mg 0.567mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +76.7%
Contains more FatsFats +305.9%
Contains more OtherOther +79.4%
~equal in Water ~78.92g

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.