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  6. Mackerel vs. Pacific saury raw

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

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Important differences between mackerel and pacific saury raw

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, vitamin E, iron, and vitamin B2 than pacific saury raw.
  • Mackerel's daily need coverage for vitamin B12 is 417% more.
  • Mackerel contains 114 times more sodium than pacific saury raw. Mackerel contains 4450mg of sodium, while pacific saury raw contains 39mg.

The food varieties used in the comparison are Fish, mackerel, salted and Fish, pike, northern, raw.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +93.5%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +154.5%
Contains more CopperCopper +96.1%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +482.5%
Contains less SodiumSodium -99.1%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 +123.8%
Contains more Vitamin EVitamin E +1090%
Contains more Vitamin DVitamin D +908%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin B12Vitamin B12 +500%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +56.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury raw DV% diff.
Vitamin B12 12µg 2µg 417%
Sodium 4450mg 39mg 192%
Vitamin D 25.2µg 2.5µg 114%
Vitamin D 1006IU 99IU 113%
Selenium 73.4µg 12.6µg 111%
Polyunsaturated fat 6.21g 0.202g 40%
Fats 25.1g 0.69g 38%
Saturated fat 7.148g 0.118g 32%
Vitamin B6 0.41mg 0.117mg 23%
Monounsaturated fat 8.32g 0.157g 20%
Cholesterol 95mg 39mg 19%
Vitamin B5 0.75mg 15%
Vitamin E 2.38mg 0.2mg 15%
Calories 305kcal 88kcal 11%
Iron 1.4mg 0.55mg 11%
Manganese 0.24mg 10%
Vitamin B2 0.19mg 0.063mg 10%
Potassium 520mg 259mg 8%
Choline 101.6mg 65mg 7%
Magnesium 60mg 31mg 7%
Vitamin K 7.8µg 0.1µg 6%
Vitamin B3 3.3mg 2.3mg 6%
Copper 0.1mg 0.051mg 5%
Phosphorus 254mg 220mg 5%
Zinc 1.1mg 0.67mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.02mg 0.058mg 3%
Vitamin A 47µg 21µg 3%
Protein 18.5g 19.26g 2%
Calcium 66mg 57mg 1%
Folate 15µg 15µg 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 1.619g 0.033g N/A
Omega-3 - DHA 2.965g 0.074g N/A
Omega-3 - DPA 0.391g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +3537.7%
Contains more OtherOther +1085.8%
Contains more WaterWater +83.5%
~equal in Protein ~19.26g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +5199.4%
Contains more Poly. FatPolyunsaturated fat +2974.3%
Contains less Sat. FatSaturated fat -98.3%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.