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  6. Mackerel vs. Pacific saury raw

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

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How are mackerel and pacific saury raw different?

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B6, fats, magnesium, and iron than pacific saury raw.
  • Daily need coverage for vitamin B12 for mackerel is 708% higher.
  • Mackerel contains 35 times more saturated fat than pacific saury raw. While mackerel contains 4.176g of saturated fat, pacific saury raw contains only 0.118g.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +212.9%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +185.5%
Contains more CopperCopper +84.3%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +26.4%
Contains more SeleniumSelenium +309.5%
Contains more CalciumCalcium +280%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +1100%

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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 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 AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B2Vitamin B2 +554%
Contains more Vitamin B3Vitamin B3 +197.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +293.2%
Contains more Vitamin B12Vitamin B12 +850%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury raw DV% diff.
Vitamin B12 19µg 2µg 708%
Selenium 51.6µg 12.6µg 71%
Vitamin B3 6.85mg 2.3mg 28%
Vitamin B2 0.412mg 0.063mg 27%
Polyunsaturated fat 4.3g 0.202g 27%
Fats 17.81g 0.69g 26%
Vitamin B6 0.46mg 0.117mg 26%
Saturated fat 4.176g 0.118g 18%
Monounsaturated fat 7.006g 0.157g 17%
Magnesium 97mg 31mg 16%
Vitamin D 2.5µg 13%
Iron 1.57mg 0.55mg 13%
Cholesterol 75mg 39mg 12%
Vitamin D* 99 IU 12%
Choline 65mg 12%
Manganese 0.02mg 0.24mg 10%
Calories 262kcal 88kcal 9%
Protein 23.85g 19.26g 9%
Phosphorus 278mg 220mg 8%
Vitamin B1 0.159mg 0.058mg 8%
Copper 0.094mg 0.051mg 5%
Vitamin B5 0.99mg 0.75mg 5%
Vitamin C 0.4mg 3.8mg 4%
Calcium 15mg 57mg 4%
Potassium 401mg 259mg 4%
Vitamin A 54µg 21µg 4%
Folate 2µg 15µg 3%
Zinc 0.94mg 0.67mg 2%
Sodium 83mg 39mg 2%
Vitamin E 0.2mg 1%
Protein per 100 calories 9.1g 22g N/A
Calories per 10 g protein 110kcal 46kcal N/A
Weight per 100 calories 38g 114g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.216mg 0%
Threonine 1.045mg 0.844mg 0%
Isoleucine 1.099mg 0.887mg 0%
Leucine 1.938mg 1.565mg 0%
Lysine 2.19mg 1.768mg 0%
Methionine 0.706mg 0.57mg 0%
Phenylalanine 0.931mg 0.752mg 0%
Valine 1.228mg 0.992mg 0%
Histidine 0.702mg 0.567mg 0%
Omega-3 (EPA) 0.504g 0.033g N/A
Omega-3 (DHA) 0.699g 0.074g N/A
Omega-3 (DPA) 0.106g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +23.8%
Contains more FatsFats +2481.2%
Contains more WaterWater +48.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +4362.4%
Contains more Poly. FatPolyunsaturated fat +2028.7%
Contains less Sat. FatSaturated fat -97.2%

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/175120/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.