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  6. Pacific saury raw vs. Apple

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

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A recap on differences between pacific saury raw and apples

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, vitamin B5, choline, and manganese; however, apples are higher in fiber.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than apples.
  • Apples have less cholesterol.
  • The glycemic index of apples is higher.

Food varieties used in this article are Fish, pike, northern, raw and Apples, raw, with skin.

Infographic

Pacific saury raw vs Apple 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +520%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +358.3%
Contains more CopperCopper +88.9%
Contains more ZincZinc +1575%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +585.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.4%

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%
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +241.2%
Contains more Vitamin B2Vitamin B2 +142.3%
Contains more Vitamin B3Vitamin B3 +2427.5%
Contains more Vitamin B5Vitamin B5 +1129.5%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +1811.8%
Contains more Vitamin CVitamin C +21.1%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin E ~0.18mg

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
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +7307.7%
Contains more FatsFats +305.9%
Contains more OtherOther +465%
Contains more CarbsCarbs +∞%
~equal in Water ~85.56g

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
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +2142.9%
Contains more Poly. FatPolyunsaturated fat +296.1%
Contains less Sat. FatSaturated fat -76.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Apple DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.26g 38%
Phosphorus 220mg 11mg 30%
Selenium 12.6µg 0µg 23%
Vitamin B3 2.3mg 0.091mg 14%
Vitamin B5 0.75mg 0.061mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 3.4mg 11%
Fiber 0g 2.4g 10%
Manganese 0.24mg 0.035mg 9%
Fructose 5.9g 7%
Magnesium 31mg 5mg 6%
Zinc 0.67mg 0.04mg 6%
Vitamin B6 0.117mg 0.041mg 6%
Calcium 57mg 6mg 5%
Carbs 0g 13.81g 5%
Iron 0.55mg 0.12mg 5%
Potassium 259mg 107mg 4%
Vitamin B1 0.058mg 0.017mg 3%
Copper 0.051mg 0.027mg 3%
Vitamin B2 0.063mg 0.026mg 3%
Folate 15µg 3µg 3%
Vitamin K 0.1µg 2.2µg 2%
Calories 88kcal 52kcal 2%
Sodium 39mg 1mg 2%
Vitamin A 21µg 3µg 2%
Fats 0.69g 0.17g 1%
Vitamin C 3.8mg 4.6mg 1%
Polyunsaturated fat 0.202g 0.051g 1%
Net carbs 0g 11.41g N/A
Sugar 0g 10.39g N/A
Starch 0.05g 0%
Vitamin E 0.2mg 0.18mg 0%
Saturated fat 0.118g 0.028g 0%
Monounsaturated fat 0.157g 0.007g 0%
Tryptophan 0.216mg 0.001mg 0%
Threonine 0.844mg 0.006mg 0%
Isoleucine 0.887mg 0.006mg 0%
Leucine 1.565mg 0.013mg 0%
Lysine 1.768mg 0.012mg 0%
Methionine 0.57mg 0.001mg 0%
Phenylalanine 0.752mg 0.006mg 0%
Valine 0.992mg 0.012mg 0%
Histidine 0.567mg 0.005mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Apple
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
39%
Pacific saury raw
4%
Apple
Minerals Daily Need Coverage Score
32%
Pacific saury raw
4%
Apple

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 10.39g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 36)
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?
Apple
Apple is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 0.09g)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.