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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 A RAE, Vitamin K, and Vitamin E , however, Pacific saury raw is richer in Vitamin B12, Phosphorus, Selenium, Vitamin D, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from Margarine is 89% 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.
Margarine
Margarine
1
:
9
Pacific saury raw
Pacific saury raw
Contains less Sodium -94.9%
Contains more Calcium +1800%
Contains more Iron +816.7%
Contains more Magnesium +933.3%
Contains more Phosphorus +4300%
Contains more Potassium +1338.9%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains less Sodium -94.9%
Contains more Calcium +1800%
Contains more Iron +816.7%
Contains more Magnesium +933.3%
Contains more Phosphorus +4300%
Contains more Potassium +1338.9%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
3
:
9
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +5010%
Contains more Vitamin E +4400%
Contains more Vitamin K +92900%
Contains more Vitamin D +∞%
Contains more Vitamin C +1800%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +9900%
Contains more Vitamin B6 +1200%
Contains more Folate +1400%
Contains more Vitamin B12 +1900%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +5010%
Contains more Vitamin E +4400%
Contains more Vitamin K +92900%
Contains more Vitamin D +∞%
Contains more Vitamin C +1800%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +9900%
Contains more Vitamin B6 +1200%
Contains more Folate +1400%
Contains more Vitamin B12 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Fats +11597.1%
Contains more Carbs +∞%
Contains more Other +69%
Contains more Protein +11937.5%
Contains more Water +377.7%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +11597.1%
Contains more Carbs +∞%
Contains more Other +69%
Contains more Protein +11937.5%
Contains more Water +377.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +24662.4%
Contains more Polyunsaturated fat +11930.7%
Contains less Saturated Fat -99.2%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +24662.4%
Contains more Polyunsaturated fat +11930.7%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Margarine Pacific saury raw Opinion
Net carbs 0.7g 0g Margarine
Protein 0.16g 19.26g Pacific saury raw
Fats 80.71g 0.69g Margarine
Carbs 0.7g 0g Margarine
Calories 717kcal 88kcal Margarine
Calcium 3mg 57mg Pacific saury raw
Iron 0.06mg 0.55mg Pacific saury raw
Magnesium 3mg 31mg Pacific saury raw
Phosphorus 5mg 220mg Pacific saury raw
Potassium 18mg 259mg Pacific saury raw
Sodium 2mg 39mg Margarine
Zinc 0mg 0.67mg Pacific saury raw
Copper 0mg 0.051mg Pacific saury raw
Manganese 0.24mg Pacific saury raw
Selenium 0µg 12.6µg Pacific saury raw
Vitamin A 3577IU 70IU Margarine
Vitamin A RAE 819µg 21µg Margarine
Vitamin E 9mg 0.2mg Margarine
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0.2mg 3.8mg Pacific saury raw
Vitamin B1 0.01mg 0.058mg Pacific saury raw
Vitamin B2 0.037mg 0.063mg Pacific saury raw
Vitamin B3 0.023mg 2.3mg Pacific saury raw
Vitamin B5 0.75mg Pacific saury raw
Vitamin B6 0.009mg 0.117mg Pacific saury raw
Folate 1µg 15µg Pacific saury raw
Vitamin B12 0.1µg 2µg Pacific saury raw
Vitamin K 93µg 0.1µg Margarine
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Margarine
Trans Fat 14.89g Pacific saury raw
Saturated Fat 15.189g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0.006g 0.014g Pacific saury raw
Monounsaturated Fat 38.877g 0.157g Margarine
Polyunsaturated fat 24.302g 0.202g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
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 contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 39mg)
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.