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  6. Fish, mackerel, jack, canned, drained solids vs. Pacific saury raw

Fish, mackerel, jack, canned, drained solids vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between fish, mackerel, jack, canned, drained solids and pacific saury raw

  • The amount of vitamin B12, selenium, vitamin D, vitamin B3, iron, calcium, vitamin A, and phosphorus in fish, mackerel, jack, canned, drained solids is higher than in pacific saury raw.
  • Fish, mackerel, jack, canned, drained solids covers your daily vitamin B12 needs 206% more than pacific saury raw.
  • Pacific saury raw has 10 times less sodium than fish, mackerel, jack, canned, drained solids. Fish, mackerel, jack, canned, drained solids has 379mg of sodium, while pacific saury raw has 39mg.

Specific food types used in this comparison are Fish, mackerel, jack, canned, drained solids and Fish, pike, northern, raw.

Infographic

Fish, mackerel, jack, canned, drained solids 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 26% 72% 17% 77% 49% 28% 129% 49% 5.2% 206%
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 +19.4%
Contains more CalciumCalcium +322.8%
Contains more IronIron +270.9%
Contains more CopperCopper +188.2%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +199.2%
Contains more PotassiumPotassium +33.5%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +500%

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 3% 43% 21% 110% 10% 49% 116% 18% 48% 868% 0.25% 3.8% 46%
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 +519%
Contains more Vitamin EVitamin E +415%
Contains more Vitamin DVitamin D +192%
Contains more Vitamin B2Vitamin B2 +236.5%
Contains more Vitamin B3Vitamin B3 +168.7%
Contains more Vitamin B6Vitamin B6 +79.5%
Contains more Vitamin B12Vitamin B12 +247%
Contains more CholineCholine +30.8%
Contains more Vitamin CVitamin C +322.2%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +145.9%
Contains more FolateFolate +200%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 69%
Protein: 23.19 g
Fats: 6.3 g
Carbs: 0 g
Water: 69.17 g
Other: 1.34 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 +20.4%
Contains more FatsFats +813%
Contains more OtherOther +18.6%
Contains more WaterWater +14.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 39% 29%
Saturated fat: Sat. Fat 1.857 g
Monounsaturated fat: Mono. Fat 2.225 g
Polyunsaturated fat: Poly. Fat 1.651 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 +1317.2%
Contains more Poly. FatPolyunsaturated fat +717.3%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, mackerel, jack, canned, drained solids Pacific saury raw DV% diff.
Vitamin B12 6.94µg 2µg 206%
Selenium 37.7µg 12.6µg 46%
Vitamin B3 6.18mg 2.3mg 24%
Vitamin D 7.3µg 2.5µg 24%
Vitamin D 292IU 99IU 24%
Iron 2.04mg 0.55mg 19%
Calcium 241mg 57mg 18%
Sodium 379mg 39mg 15%
Cholesterol 79mg 39mg 13%
Vitamin A 130µg 21µg 12%
Phosphorus 301mg 220mg 12%
Copper 0.147mg 0.051mg 11%
Vitamin B2 0.212mg 0.063mg 11%
Polyunsaturated fat 1.651g 0.202g 10%
Manganese 0.04mg 0.24mg 9%
Fats 6.3g 0.69g 9%
Vitamin B5 0.305mg 0.75mg 9%
Saturated fat 1.857g 0.118g 8%
Protein 23.19g 19.26g 8%
Vitamin B6 0.21mg 0.117mg 7%
Vitamin E 1.03mg 0.2mg 6%
Monounsaturated fat 2.225g 0.157g 5%
Choline 85mg 65mg 4%
Folate 5µg 15µg 3%
Calories 156kcal 88kcal 3%
Zinc 1.02mg 0.67mg 3%
Vitamin C 0.9mg 3.8mg 3%
Vitamin B1 0.04mg 0.058mg 2%
Potassium 194mg 259mg 2%
Magnesium 37mg 31mg 1%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.26mg 0.216mg 0%
Threonine 1.017mg 0.844mg 0%
Isoleucine 1.069mg 0.887mg 0%
Leucine 1.885mg 1.565mg 0%
Lysine 2.13mg 1.768mg 0%
Methionine 0.686mg 0.57mg 0%
Phenylalanine 0.905mg 0.752mg 0%
Valine 1.195mg 0.992mg 0%
Histidine 0.683mg 0.567mg 0%
Omega-3 - EPA 0.434g 0.033g N/A
Omega-3 - DHA 0.796g 0.074g N/A
Omega-3 - DPA 0.104g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, mackerel, jack, canned, drained solids 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
103%
Fish, mackerel, jack, canned, drained solids
39%
Pacific saury raw
Minerals Daily Need Coverage Score
66%
Fish, mackerel, jack, canned, drained solids
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 340mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.739g)
Which food is lower in glycemic index?
Fish, mackerel, jack, canned, drained solids
Fish, mackerel, jack, canned, drained solids is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Fish, mackerel, jack, canned, drained solids
Fish, mackerel, jack, canned, drained solids is relatively richer in minerals
Which food is richer in vitamins?
Fish, mackerel, jack, canned, drained solids
Fish, mackerel, jack, canned, drained solids is relatively richer in vitamins
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 ($)

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, mackerel, jack, canned, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175121/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.