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  6. Fish, haddock, raw vs. Pacific saury raw

Fish, haddock, raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between fish, haddock, raw and pacific saury raw

  • Fish, haddock, raw has more selenium, vitamin B6, and vitamin B3; however, pacific saury raw is higher in vitamin D, manganese, vitamin B12, and vitamin B5.
  • Fish, haddock, raw covers your daily selenium needs 24% more than pacific saury raw.
  • Pacific saury raw contains 5 times less Sodium than fish, haddock, raw. Fish, haddock, raw contains 213mg of Sodium, while pacific saury raw contains 39mg.
  • Pacific saury raw has less sodium.

Food varieties used in this article are Fish, haddock, raw and Fish, pike, northern, raw.

Infographic

Fish, haddock, raw 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 15% 3.3% 25% 6.4% 7% 8.7% 97% 28% 1.4% 141%
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 +105.6%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +418.2%
Contains more IronIron +223.5%
Contains more CopperCopper +142.9%
Contains more ZincZinc +109.4%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +2081.8%
~equal in Potassium ~259mg
~equal in Phosphorus ~220mg

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% 3.4% 9% 15% 5% 13% 63% 24% 65% 229% 0.25% 9% 35%
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% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22.8%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more FolateFolate +25%
~equal in Vitamin B12 ~2µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 83%
Protein: 16.32 g
Fats: 0.45 g
Carbs: 0 g
Water: 83.38 g
Other: 0 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +18%
Contains more FatsFats +53.3%
~equal in Carbs ~0g
~equal in Water ~78.92g
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.061 g
Polyunsaturated fat: Poly. Fat 0.166 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 -22.9%
Contains more Mono. FatMonounsaturated Fat +157.4%
Contains more Poly. FatPolyunsaturated fat +21.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, haddock, raw Pacific saury raw Opinion
Calories 74kcal 88kcal Pacific saury raw
Protein 16.32g 19.26g Pacific saury raw
Fats 0.45g 0.69g Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Cholesterol 54mg 39mg Pacific saury raw
Vitamin D 18IU 99IU Pacific saury raw
Magnesium 21mg 31mg Pacific saury raw
Calcium 11mg 57mg Pacific saury raw
Potassium 286mg 259mg Fish, haddock, raw
Iron 0.17mg 0.55mg Pacific saury raw
Copper 0.021mg 0.051mg Pacific saury raw
Zinc 0.32mg 0.67mg Pacific saury raw
Phosphorus 227mg 220mg Fish, haddock, raw
Sodium 213mg 39mg Pacific saury raw
Vitamin A 57IU 70IU Pacific saury raw
Vitamin A 17µg 21µg Pacific saury raw
Vitamin E 0.45mg 0.2mg Fish, haddock, raw
Vitamin D 0.5µg 2.5µg Pacific saury raw
Manganese 0.011mg 0.24mg Pacific saury raw
Selenium 25.9µg 12.6µg Fish, haddock, raw
Vitamin B1 0.02mg 0.058mg Pacific saury raw
Vitamin B2 0.057mg 0.063mg Pacific saury raw
Vitamin B3 3.363mg 2.3mg Fish, haddock, raw
Vitamin B5 0.403mg 0.75mg Pacific saury raw
Vitamin B6 0.281mg 0.117mg Fish, haddock, raw
Vitamin B12 1.83µg 2µg Pacific saury raw
Vitamin K 0.1µg 0.1µg
Folate 12µg 15µg Pacific saury raw
Trans Fat 0.004g Pacific saury raw
Choline 65mg 65mg
Saturated Fat 0.091g 0.118g Fish, haddock, raw
Monounsaturated Fat 0.061g 0.157g Pacific saury raw
Polyunsaturated fat 0.166g 0.202g Pacific saury raw
Tryptophan 0.212mg 0.216mg Pacific saury raw
Threonine 0.829mg 0.844mg Pacific saury raw
Isoleucine 0.871mg 0.887mg Pacific saury raw
Leucine 1.537mg 1.565mg Pacific saury raw
Lysine 1.736mg 1.768mg Pacific saury raw
Methionine 0.56mg 0.57mg Pacific saury raw
Phenylalanine 0.738mg 0.752mg Pacific saury raw
Valine 0.974mg 0.992mg Pacific saury raw
Histidine 0.557mg 0.567mg Pacific saury raw
Omega-3 - EPA 0.042g 0.033g Fish, haddock, raw
Omega-3 - DHA 0.089g 0.074g Fish, haddock, raw
Omega-3 - ALA 0.002g Fish, haddock, raw
Omega-3 - DPA 0.005g 0.014g Pacific saury raw
Omega-3 - Eicosatrienoic acid 0.001g Fish, haddock, raw
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Fish, haddock, raw
Omega-6 - Eicosadienoic acid 0.001g Fish, haddock, raw
Omega-6 - Linoleic acid 0.014g Fish, haddock, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, haddock, raw Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
36%
Fish, haddock, raw
41%
Pacific saury raw
Minerals Daily Need Coverage Score
33%
Fish, haddock, raw
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 174mg)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fish, haddock, raw
Fish, haddock, raw is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Fish, haddock, raw
Fish, haddock, raw is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fish, haddock, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171964/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.