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  6. Goat cheese vs. Pacific saury raw

Goat cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are goat cheese and pacific saury raw different?

  • Goat cheese is higher in copper, vitamin B2, vitamin A, calcium, phosphorus, and iron; however, pacific saury raw is richer in vitamin B12 and selenium.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Goat cheese contains 21 times more vitamin A than pacific saury raw. While goat cheese contains 1464IU of vitamin A, pacific saury raw contains only 70IU.
  • Pacific saury raw has less saturated fat.

Cheese, goat, semisoft type and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 CalciumCalcium +422.8%
Contains more IronIron +194.5%
Contains more CopperCopper +1005.9%
Contains more PhosphorusPhosphorus +70.5%
Contains more PotassiumPotassium +63.9%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +158.1%
Contains more SeleniumSelenium +231.6%
~equal in Magnesium ~31mg
~equal in Zinc ~0.67mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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 +1838.1%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +973%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B3Vitamin B3 +100.3%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin B12Vitamin B12 +809.1%
Contains more FolateFolate +650%
Contains more CholineCholine +322.1%

All nutrients comparison - raw data values

Nutrient Goat cheese Pacific saury raw DV% diff.
Saturated fat 20.639g 0.118g 93%
Vitamin B12 0.22µg 2µg 74%
Copper 0.564mg 0.051mg 57%
Vitamin B2 0.676mg 0.063mg 47%
Fats 29.84g 0.69g 45%
Vitamin A 407µg 21µg 43%
Calcium 298mg 57mg 24%
Phosphorus 375mg 220mg 22%
Monounsaturated fat 6.808g 0.157g 17%
Selenium 3.8µg 12.6µg 16%
Sodium 415mg 39mg 16%
Calories 364kcal 88kcal 14%
Cholesterol 79mg 39mg 13%
Iron 1.62mg 0.55mg 13%
Vitamin B5 0.19mg 0.75mg 11%
Vitamin D 22IU 99IU 10%
Vitamin D 0.5µg 2.5µg 10%
Choline 15.4mg 65mg 9%
Vitamin B3 1.148mg 2.3mg 7%
Manganese 0.093mg 0.24mg 6%
Protein 21.58g 19.26g 5%
Vitamin C 0mg 3.8mg 4%
Vitamin B6 0.06mg 0.117mg 4%
Potassium 158mg 259mg 3%
Polyunsaturated fat 0.709g 0.202g 3%
Folate 2µg 15µg 3%
Vitamin K 2.5µg 0.1µg 2%
Vitamin B1 0.072mg 0.058mg 1%
Net carbs 0.12g 0g N/A
Carbs 0.12g 0g 0%
Magnesium 29mg 31mg 0%
Sugar 0.12g 0g N/A
Zinc 0.66mg 0.67mg 0%
Vitamin E 0.26mg 0.2mg 0%
Tryptophan 0.227mg 0.216mg 0%
Threonine 0.805mg 0.844mg 0%
Isoleucine 0.893mg 0.887mg 0%
Leucine 1.861mg 1.565mg 0%
Lysine 1.549mg 1.768mg 0%
Methionine 0.575mg 0.57mg 0%
Phenylalanine 0.859mg 0.752mg 0%
Valine 1.485mg 0.992mg 0%
Histidine 0.589mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +12%
Contains more FatsFats +4224.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +160.2%
Contains more WaterWater +73.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +4236.3%
Contains more Poly. FatPolyunsaturated fat +251%
Contains less Sat. FatSaturated fat -99.4%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.