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  6. Mustard vs. Pacific saury raw

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

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How are mustard and pacific saury raw different?

  • Mustard is richer in selenium, fiber, and iron, while pacific saury raw is higher in vitamin B12, vitamin D, phosphorus, vitamin B3, and vitamin B5.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than mustard.
  • Pacific saury raw is lower in sodium.
  • Mustard has a higher glycemic index (32) than pacific saury raw (0).

Mustard, prepared, yellow and Fish, pike, northern, raw types were used in this article.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 MagnesiumMagnesium +54.8%
Contains more IronIron +192.7%
Contains more CopperCopper +45.1%
Contains more ManganeseManganese +75.8%
Contains more SeleniumSelenium +165.9%
Contains more PotassiumPotassium +70.4%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -96.5%
~equal in Calcium ~57mg
~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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +205.2%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +190.2%
~equal in Vitamin B2 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +384.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +198.2%
Contains more ProteinProtein +415%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +1289.8%
Contains more Poly. FatPolyunsaturated fat +283.2%
Contains less Sat. FatSaturated fat -44.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Sodium 1104mg 39mg 46%
Selenium 33.5µg 12.6µg 38%
Protein 3.74g 19.26g 31%
Fiber 4g 0g 16%
Phosphorus 108mg 220mg 16%
Iron 1.61mg 0.55mg 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.565mg 2.3mg 11%
Vitamin B1 0.177mg 0.058mg 10%
Vitamin B5 0.254mg 0.75mg 10%
Choline 22.4mg 65mg 8%
Manganese 0.422mg 0.24mg 8%
Monounsaturated fat 2.182g 0.157g 5%
Magnesium 48mg 31mg 4%
Polyunsaturated fat 0.774g 0.202g 4%
Vitamin C 0.3mg 3.8mg 4%
Fats 3.34g 0.69g 4%
Vitamin B6 0.07mg 0.117mg 4%
Potassium 152mg 259mg 3%
Copper 0.074mg 0.051mg 3%
Folate 7µg 15µg 2%
Carbs 5.83g 0g 2%
Vitamin A 5µg 21µg 2%
Vitamin K 1.4µg 0.1µg 1%
Calories 60kcal 88kcal 1%
Vitamin B2 0.07mg 0.063mg 1%
Vitamin E 0.36mg 0.2mg 1%
Calcium 63mg 57mg 1%
Net carbs 1.83g 0g N/A
Sugar 0.92g 0g N/A
Zinc 0.64mg 0.67mg 0%
Starch 0.64g 0%
Trans fat 0.009g N/A
Saturated fat 0.214g 0.118g 0%
Tryptophan 0.009mg 0.216mg 0%
Threonine 0.167mg 0.844mg 0%
Isoleucine 0.146mg 0.887mg 0%
Leucine 0.292mg 1.565mg 0%
Lysine 0.264mg 1.768mg 0%
Methionine 0.076mg 0.57mg 0%
Phenylalanine 0.161mg 0.752mg 0%
Valine 0.189mg 0.992mg 0%
Histidine 0.119mg 0.567mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

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

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
10%
Mustard
39%
Pacific saury raw
Minerals Daily Need Coverage Score
60%
Mustard
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.096g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.1)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.