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  6. Pacific saury raw vs. American cheese

Pacific saury raw vs. American cheese — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and American cheese

  • Pacific saury raw has more vitamin B12 and vitamin B3; however, American cheese is higher in calcium, phosphorus, vitamin A, zinc, and selenium.
  • American cheese covers your daily calcium needs 99% more than pacific saury raw.
  • American cheese contains 30 times less vitamin B3 than pacific saury raw. Pacific saury raw contains 2.3mg of vitamin B3, while American cheese contains 0.076mg.
  • Pacific saury raw has less cholesterol.
  • The glycemic index of American cheese is higher.

Food varieties used in this article are Fish, pike, northern, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Pacific saury raw vs American cheese 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +19.2%
Contains more PotassiumPotassium +96.2%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +485.4%
Contains more CalciumCalcium +1733.3%
Contains more IronIron +14.5%
Contains more ZincZinc +271.6%
Contains more PhosphorusPhosphorus +191.4%
Contains more SeleniumSelenium +60.3%
~equal in Copper ~0.046mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +2926.3%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more FolateFolate +87.5%
Contains more CholineCholine +79.6%
Contains more Vitamin AVitamin A +1090.5%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin KVitamin K +2500%

All nutrients comparison - raw data values

Nutrient Pacific saury raw American cheese DV% diff.
Calcium 57mg 1045mg 99%
Saturated fat 0.118g 18.057g 82%
Sodium 39mg 1671mg 71%
Phosphorus 220mg 641mg 60%
Fats 0.69g 31.79g 48%
Vitamin A 21µg 250µg 25%
Vitamin B12 2µg 1.5µg 21%
Monounsaturated fat 0.157g 8.236g 20%
Cholesterol 39mg 100mg 20%
Zinc 0.67mg 2.49mg 17%
Selenium 12.6µg 20.2µg 14%
Calories 88kcal 371kcal 14%
Vitamin B3 2.3mg 0.076mg 14%
Vitamin B2 0.063mg 0.234mg 13%
Vitamin D 99IU 23IU 10%
Vitamin D 2.5µg 0.6µg 10%
Manganese 0.24mg 0.041mg 9%
Vitamin B5 0.75mg 0.403mg 7%
Polyunsaturated fat 0.202g 1.286g 7%
Choline 65mg 36.2mg 5%
Vitamin B6 0.117mg 0.054mg 5%
Vitamin E 0.2mg 0.8mg 4%
Vitamin B1 0.058mg 0.015mg 4%
Potassium 259mg 132mg 4%
Vitamin C 3.8mg 0mg 4%
Protein 19.26g 18.13g 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 15µg 8µg 2%
Copper 0.051mg 0.046mg 1%
Iron 0.55mg 0.63mg 1%
Magnesium 31mg 26mg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.216mg 0.232mg 0%
Threonine 0.844mg 0.772mg 0%
Isoleucine 0.887mg 0.938mg 0%
Leucine 1.565mg 1.716mg 0%
Lysine 1.768mg 1.516mg 0%
Methionine 0.57mg 0.475mg 0%
Phenylalanine 0.752mg 0.939mg 0%
Valine 0.992mg 1.187mg 0%
Histidine 0.567mg 0.546mg 0%
Omega-3 - EPA 0.033g 0.012g N/A
Omega-3 - DHA 0.074g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.014g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +99.2%
Contains more FatsFats +4507.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +499.1%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +5145.9%
Contains more Poly. FatPolyunsaturated fat +536.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.