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  6. Margarine vs. Pacific saury raw

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

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How are margarine and pacific saury raw different?

  • Margarine is higher in vitamin K, vitamin A, and vitamin E; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for pacific saury raw is 79% higher.
  • Margarine contains 930 times more vitamin K than pacific saury raw. While margarine contains 93µg of vitamin K, pacific saury raw contains only 0.1µg.
  • Pacific saury raw has less saturated fat.

Margarine, regular, 80% fat, composite, stick, without salt and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +1338.9%
Contains more IronIron +816.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +4300%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +3800%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin KVitamin K +92900%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B3Vitamin B3 +9900%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more Vitamin B12Vitamin B12 +1900%
Contains more FolateFolate +1400%
Contains more CholineCholine +424.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +11597.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +69%
Contains more ProteinProtein +11937.5%
Contains more WaterWater +377.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +24662.4%
Contains more Poly. FatPolyunsaturated fat +11930.7%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Pacific saury raw
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Margarine Pacific saury raw DV% diff.
Polyunsaturated fat 24.302g 0.202g 161%
Fats 80.71g 0.69g 123%
Monounsaturated fat 38.877g 0.157g 97%
Vitamin A 819µg 21µg 89%
Vitamin B12 0.1µg 2µg 79%
Vitamin K 93µg 0.1µg 77%
Saturated fat 15.189g 0.118g 69%
Vitamin E 9mg 0.2mg 59%
Protein 0.16g 19.26g 38%
Calories 717kcal 88kcal 31%
Phosphorus 5mg 220mg 31%
Selenium 0µg 12.6µg 23%
Vitamin B5 0.75mg 15%
Vitamin B3 0.023mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 12.4mg 65mg 10%
Manganese 0.24mg 10%
Vitamin B6 0.009mg 0.117mg 8%
Magnesium 3mg 31mg 7%
Potassium 18mg 259mg 7%
Zinc 0mg 0.67mg 6%
Iron 0.06mg 0.55mg 6%
Copper 0mg 0.051mg 6%
Calcium 3mg 57mg 5%
Vitamin B1 0.01mg 0.058mg 4%
Folate 1µg 15µg 4%
Vitamin C 0.2mg 3.8mg 4%
Vitamin B2 0.037mg 0.063mg 2%
Sodium 2mg 39mg 2%
Carbs 0.7g 0g 0%
Net carbs 0.7g 0g N/A
Trans fat 14.89g N/A
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 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0.006g 0.014g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Margarine
39%
Pacific saury raw
Minerals Daily Need Coverage Score
1%
Margarine
32%
Pacific saury raw

Comparison summary

Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 15.071g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 37mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.