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  6. Gratin vs. Pacific saury raw

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

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A recap on the differences between gratin and pacific saury raw

  • Gratin has more copper and fiber; however, pacific saury raw is higher in vitamin B12, selenium, vitamin D, phosphorus, vitamin B3, and vitamin B5.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than gratin.
  • Pacific saury raw has less saturated fat.

Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Fish, pike, northern, raw.

Infographic

Gratin 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.
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +108.8%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +16.4%
Contains more CopperCopper +213.7%
Contains more MagnesiumMagnesium +55%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +366.7%
~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.
Gratin
Gratin
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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 CVitamin C +160.5%
Contains more Vitamin AVitamin A +204.8%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +131.6%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
~equal in Vitamin B1 ~0.058mg

All nutrients comparison - raw data values

Nutrient Gratin Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 5.06g 19.26g 28%
Saturated fat 4.733g 0.118g 21%
Selenium 2.7µg 12.6µg 18%
Sodium 433mg 39mg 17%
Phosphorus 113mg 220mg 15%
Vitamin D 0µg 2.5µg 13%
Copper 0.16mg 0.051mg 12%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Fats 7.59g 0.69g 11%
Vitamin B3 0.993mg 2.3mg 8%
Fiber 1.8g 0g 7%
Vitamin C 9.9mg 3.8mg 7%
Vitamin B5 0.387mg 0.75mg 7%
Calcium 119mg 57mg 6%
Vitamin A 64µg 21µg 5%
Cholesterol 23mg 39mg 5%
Monounsaturated fat 2.149g 0.157g 5%
Potassium 396mg 259mg 4%
Carbs 11.27g 0g 4%
Vitamin B6 0.174mg 0.117mg 4%
Vitamin B2 0.116mg 0.063mg 4%
Magnesium 20mg 31mg 3%
Manganese 0.161mg 0.24mg 3%
Calories 132kcal 88kcal 2%
Vitamin B1 0.064mg 0.058mg 1%
Vitamin E 0.2mg 1%
Folate 11µg 15µg 1%
Iron 0.64mg 0.55mg 1%
Net carbs 9.47g 0g N/A
Zinc 0.69mg 0.67mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.276g 0.202g 0%
Tryptophan 0.07mg 0.216mg 0%
Threonine 0.192mg 0.844mg 0%
Isoleucine 0.284mg 0.887mg 0%
Leucine 0.443mg 1.565mg 0%
Lysine 0.381mg 1.768mg 0%
Methionine 0.117mg 0.57mg 0%
Phenylalanine 0.254mg 0.752mg 0%
Valine 0.325mg 0.992mg 0%
Histidine 0.151mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +1000%
Contains more CarbsCarbs +∞%
Contains more OtherOther +84.1%
Contains more ProteinProtein +280.6%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +1268.8%
Contains more Poly. FatPolyunsaturated fat +36.6%
Contains less Sat. FatSaturated fat -97.5%

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.