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Monkfish vs. Pacific saury — In-Depth Nutrition Comparison

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What are the differences between monkfish and pacific saury?

  • Monkfish is higher in selenium and vitamin B6, yet pacific saury is higher in vitamin B12, manganese, vitamin B1, copper, iron, vitamin B5, and calcium.
  • Monkfish's daily need coverage for selenium is 56% more.
  • Monkfish has 2 times more vitamin B6 than pacific saury. While monkfish has 0.277mg of vitamin B6, pacific saury has only 0.138mg.
  • The amount of cholesterol in monkfish is lower.

We used Fish, monkfish, cooked, dry heat and Fish, pike, walleye, cooked, dry heat types in this article.

Infographic

Monkfish vs Pacific saury 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 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains less SodiumSodium -64.6%
Contains more SeleniumSelenium +188.9%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +1310%
Contains more IronIron +307.3%
Contains more CopperCopper +533.3%
Contains more ZincZinc +49.1%
Contains more ManganeseManganese +3209.7%
~equal in Potassium ~499mg
~equal in Phosphorus ~269mg

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 3.3% 4.7% 0% 0% 7.3% 17% 48% 10% 64% 130% 0% 6% 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 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +100.7%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin B1Vitamin B1 +975.9%
Contains more Vitamin B2Vitamin B2 +167.1%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +122.1%
Contains more FolateFolate +112.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.801mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +25%
Contains more OtherOther +127.9%
Contains more ProteinProtein +32.2%
~equal in Carbs ~0g
~equal in Water ~73.47g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Pacific saury DV% diff.
Selenium 46.8µg 16.2µg 56%
Vitamin B12 1.04µg 2.31µg 53%
Manganese 0.031mg 1.026mg 43%
Cholesterol 32mg 110mg 26%
Vitamin B1 0.029mg 0.312mg 24%
Copper 0.036mg 0.228mg 21%
Iron 0.41mg 1.67mg 16%
Vitamin B5 0.173mg 0.865mg 14%
Calcium 10mg 141mg 13%
Protein 18.56g 24.54g 12%
Vitamin B6 0.277mg 0.138mg 11%
Vitamin B2 0.073mg 0.195mg 9%
Polyunsaturated fat 0.573g 4%
Magnesium 27mg 38mg 3%
Phosphorus 256mg 269mg 2%
Sodium 23mg 65mg 2%
Folate 8µg 17µg 2%
Vitamin B3 2.558mg 2.801mg 2%
Zinc 0.53mg 0.79mg 2%
Saturated fat 0.319g 1%
Monounsaturated fat 0.377g 1%
Calories 97kcal 119kcal 1%
Vitamin A 14µg 24µg 1%
Vitamin C 1mg 0mg 1%
Fats 1.95g 1.56g 1%
Potassium 513mg 499mg 0%
Tryptophan 0.208mg 0.275mg 0%
Threonine 0.814mg 1.076mg 0%
Isoleucine 0.855mg 1.131mg 0%
Leucine 1.509mg 1.994mg 0%
Lysine 1.705mg 2.254mg 0%
Methionine 0.549mg 0.726mg 0%
Phenylalanine 0.725mg 0.958mg 0%
Valine 0.956mg 1.264mg 0%
Histidine 0.547mg 0.722mg 0%
Omega-3 - EPA 0.11g N/A
Omega-3 - DHA 0.288g N/A
Omega-3 - DPA 0.049g N/A

Which food is preferable for your diet?

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

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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
22%
Monkfish
44%
Pacific saury
Minerals Daily Need Coverage Score
48%
Monkfish
62%
Pacific saury

Comparison summary

Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury
Pacific saury is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Monkfish
Monkfish is lower in Saturated fat (difference - 0.319g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.