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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
10%
39%
Minerals Daily Need Coverage Score
17%
32%
Comparison summary
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 127mg)
Which food is cheaper?
Pacific saury raw is cheaper (difference - $1)
Which food is richer in minerals?
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)