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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

  • The amount of vitamin B12, selenium, vitamin B3, vitamin D*, vitamin B2, vitamin B6, protein, fats, and iron in fish, mackerel, Pacific, and jack, mixed species, cooked, dry heat is higher than in pacific saury raw.
  • Fish, mackerel, Pacific, and jack, mixed species, cooked, dry heat covers your daily need for 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 171% 7.7% 25% 34% 125% 200% 22% 88% 529% 0.25% 1.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 38% 7% 4% 15% 15% 43% 45% 27% 250% 0.25% 11%
Contains more Vitamin DVitamin D +356%
Contains more Vitamin EVitamin E +525%
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 Vitamin CVitamin C +81%
Contains more Vitamin B5Vitamin B5 +105.5%
Contains more FolateFolate +650%
~equal in Vitamin A ~21µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Pacific saury raw DV% diff.
Vitamin B12 4.23µg 2µg 93%
Selenium 46.8µg 12.6µg 62%
Vitamin B3 10.667mg 2.3mg 52%
Vitamin D* 457 IU 99 IU 45%
Vitamin D 11.4µg 2.5µg 45%
Vitamin B2 0.54mg 0.063mg 37%
Vitamin B6 0.381mg 0.117mg 20%
Fats 10.12g 0.69g 15%
Polyunsaturated fat 2.488g 0.202g 15%
Protein 25.73g 19.26g 13%
Saturated fat 2.881g 0.118g 13%
Iron 1.49mg 0.55mg 12%
Manganese 0.019mg 0.24mg 10%
Phosphorus 160mg 220mg 9%
Potassium 521mg 259mg 8%
Copper 0.119mg 0.051mg 8%
Vitamin B5 0.365mg 0.75mg 8%
Monounsaturated fat 3.371g 0.157g 8%
Cholesterol 60mg 39mg 7%
Vitamin E 1.25mg 0.2mg 7%
Calories 201kcal 88kcal 6%
Vitamin B1 0.135mg 0.058mg 6%
Calcium 29mg 57mg 3%
Sodium 110mg 39mg 3%
Folate 2µg 15µg 3%
Choline 83.6mg 65mg 3%
Vitamin C 2.1mg 3.8mg 2%
Zinc 0.86mg 0.67mg 2%
Magnesium 36mg 31mg 1%
Protein per 100 calories 13g 22g N/A
Calories per 10 g protein 78kcal 46kcal N/A
Weight per 100 calories 50g 114g N/A
Unsaturated / Saturated Fat ratio 2 3 N/A
Vitamin A 23µg 21µg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.288mg 0.216mg 0%
Threonine 1.128mg 0.844mg 0%
Isoleucine 1.186mg 0.887mg 0%
Leucine 2.091mg 1.565mg 0%
Lysine 2.363mg 1.768mg 0%
Methionine 0.762mg 0.57mg 0%
Phenylalanine 1.005mg 0.752mg 0%
Valine 1.326mg 0.992mg 0%
Histidine 0.758mg 0.567mg 0%
Omega-3 (EPA) 0.653g 0.033g N/A
Omega-3 (DHA) 1.195g 0.074g N/A
Omega-3 (DPA) 0.158g 0.014g N/A

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 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%

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.