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  6. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat vs. Pacific saury raw

Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat and Pacific saury raw

  • Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat has more Vitamin B12, Selenium, Vitamin D, Vitamin B3, Vitamin B2, Vitamin B6, and Iron, while Pacific saury raw has more Manganese, and Phosphorus.
  • Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat covers your daily need of Vitamin B12 93% more than Pacific saury raw.
  • Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat contains 24 times more Saturated Fat than Pacific saury raw. While Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat contains 2.881g of Saturated Fat, Pacific saury raw contains only 0.118g.

These are the specific foods used in this comparison Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat and Fish, pike, northern, raw.

Infographic

Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 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% 8.7% 46% 56% 40% 23% 69% 14% 2.5% 255%
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 +16.1%
Contains more PotassiumPotassium +101.2%
Contains more IronIron +170.9%
Contains more CopperCopper +133.3%
Contains more ZincZinc +28.4%
Contains more SeleniumSelenium +271.4%
Contains more CalciumCalcium +96.6%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +1163.2%

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 7% 4.6% 25% 342% 34% 125% 200% 22% 88% 529% 0.25% 1.5% 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% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin E Vitamin E +525%
Contains more Vitamin DVitamin D +356%
Contains more Vitamin B1Vitamin B1 +132.8%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B3Vitamin B3 +363.8%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin B12Vitamin B12 +111.5%
Contains more CholineCholine +28.6%
Contains more Vitamin CVitamin C +81%
Contains more Vitamin B5Vitamin B5 +105.5%
Contains more FolateFolate +650%
~equal in Vitamin A ~70IU
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 10% 62% 2%
Protein: 25.73 g
Fats: 10.12 g
Carbs: 0 g
Water: 61.73 g
Other: 2.42 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 +33.6%
Contains more FatsFats +1366.7%
Contains more OtherOther +114.2%
Contains more WaterWater +27.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 39% 28%
Saturated Fat: Sat. Fat 2.881 g
Monounsaturated Fat: Mono. Fat 3.371 g
Polyunsaturated fat: Poly. Fat 2.488 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 +2047.1%
Contains more Poly. FatPolyunsaturated fat +1131.7%
Contains less Sat. FatSaturated Fat -95.9%

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, Pacific and jack, mixed species, cooked, dry heat 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, Pacific and jack, mixed species, cooked, dry heat Pacific saury raw Opinion
Calories 201kcal 88kcal Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Protein 25.73g 19.26g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Fats 10.12g 0.69g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin C 2.1mg 3.8mg Pacific saury raw
Cholesterol 60mg 39mg Pacific saury raw
Vitamin D 457IU 99IU Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Magnesium 36mg 31mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Calcium 29mg 57mg Pacific saury raw
Potassium 521mg 259mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Iron 1.49mg 0.55mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Copper 0.119mg 0.051mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Zinc 0.86mg 0.67mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Phosphorus 160mg 220mg Pacific saury raw
Sodium 110mg 39mg Pacific saury raw
Vitamin A 77IU 70IU Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin A RAE 23µg 21µg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin E 1.25mg 0.2mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin D 11.4µg 2.5µg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Manganese 0.019mg 0.24mg Pacific saury raw
Selenium 46.8µg 12.6µg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin B1 0.135mg 0.058mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin B2 0.54mg 0.063mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin B3 10.667mg 2.3mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin B5 0.365mg 0.75mg Pacific saury raw
Vitamin B6 0.381mg 0.117mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin B12 4.23µg 2µg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Vitamin K 0.1µg 0.1µg
Folate 2µg 15µg Pacific saury raw
Choline 83.6mg 65mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Saturated Fat 2.881g 0.118g Pacific saury raw
Monounsaturated Fat 3.371g 0.157g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Polyunsaturated fat 2.488g 0.202g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Tryptophan 0.288mg 0.216mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Threonine 1.128mg 0.844mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Isoleucine 1.186mg 0.887mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Leucine 2.091mg 1.565mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Lysine 2.363mg 1.768mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Methionine 0.762mg 0.57mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Phenylalanine 1.005mg 0.752mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Valine 1.326mg 0.992mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Histidine 0.758mg 0.567mg Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Omega-3 - EPA 0.653g 0.033g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Omega-3 - DHA 1.195g 0.074g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Omega-3 - DPA 0.158g 0.014g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 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
109%
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
41%
Pacific saury raw
Minerals Daily Need Coverage Score
54%
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 2.763g)
Which food is lower in glycemic index?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat is relatively richer in minerals
Which food is richer in vitamins?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 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, Pacific and jack, mixed species, cooked, dry heat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171994/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.