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  6. Espresso vs. Pacific saury raw

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

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Important differences between espresso and pacific saury raw

  • Espresso has more vitamin B3 and magnesium; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, choline, and vitamin B6.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Espresso contains 3 times more magnesium than pacific saury raw. Espresso contains 80mg of magnesium, while pacific saury raw contains 31mg.

The food varieties used in the comparison are Beverages, coffee, brewed, espresso, restaurant-prepared and Fish, pike, northern, raw.

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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 MagnesiumMagnesium +158.1%
Contains less SodiumSodium -64.1%
Contains more CalciumCalcium +2750%
Contains more PotassiumPotassium +125.2%
Contains more IronIron +323.1%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +380%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.051mg

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% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 +181%
Contains more Vitamin B3Vitamin B3 +126.4%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B5Vitamin B5 +2578.6%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +2400%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 WaterWater +23.9%
Contains more ProteinProtein +15950%
Contains more FatsFats +283.3%
Contains more OtherOther +391.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -22%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +119.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Espresso Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Caffeine 212mg 0mg 53%
Protein 0.12g 19.26g 38%
Phosphorus 7mg 220mg 30%
Selenium 0µg 12.6µg 23%
Vitamin B3 5.207mg 2.3mg 18%
Vitamin B5 0.028mg 0.75mg 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Magnesium 80mg 31mg 12%
Choline 2.6mg 65mg 11%
Vitamin B2 0.177mg 0.063mg 9%
Vitamin B6 0.002mg 0.117mg 9%
Manganese 0.05mg 0.24mg 8%
Zinc 0.05mg 0.67mg 6%
Calcium 2mg 57mg 6%
Iron 0.13mg 0.55mg 5%
Vitamin B1 0.001mg 0.058mg 5%
Folate 1µg 15µg 4%
Calories 9kcal 88kcal 4%
Vitamin C 0.2mg 3.8mg 4%
Potassium 115mg 259mg 4%
Vitamin A 0µg 21µg 2%
Vitamin E 0.01mg 0.2mg 1%
Fats 0.18g 0.69g 1%
Sodium 14mg 39mg 1%
Carbs 1.67g 0g 1%
Polyunsaturated fat 0.092g 0.202g 1%
Net carbs 1.67g 0g N/A
Copper 0.05mg 0.051mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.092g 0.118g 0%
Monounsaturated fat 0g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Espresso Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
11%
Espresso
39%
Pacific saury raw
Minerals Daily Need Coverage Score
10%
Espresso
32%
Pacific saury raw

Comparison summary

Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Espresso
Espresso is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Espresso
Espresso is lower in Saturated fat (difference - 0.026g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.