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  6. Pacific saury raw vs. Beefsteak raw

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

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What are the main differences between pacific saury raw and beefsteak raw?

  • Pacific saury raw is richer in vitamin D, yet beefsteak raw is richer in zinc, vitamin B6, vitamin B12, selenium, iron, vitamin B3, and vitamin B2.
  • Beefsteak raw's daily need coverage for zinc is 42% higher.
  • Pacific saury raw has 33 times more vitamin D than beefsteak raw. Pacific saury raw has 99IU of vitamin D, while beefsteak raw has 3IU.
  • Pacific saury raw contains less cholesterol.

We used Fish, pike, northern, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Pacific saury raw vs Beefsteak 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 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +1040%
Contains less SodiumSodium -29.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +263.6%
Contains more CopperCopper +54.9%
Contains more ZincZinc +691%
Contains more SeleniumSelenium +121.4%
~equal in Phosphorus ~220mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +364.1%
Contains more Vitamin B12Vitamin B12 +34.5%
Contains more Vitamin KVitamin K +1400%

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more OtherOther +242.4%
Contains more ProteinProtein +11%
Contains more FatsFats +676.8%
~equal in Carbs ~0g
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +1399.4%
~equal in Polyunsaturated fat ~0.189g

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 Beefsteak raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Beefsteak raw DV% diff.
Zinc 0.67mg 5.3mg 42%
Vitamin B6 0.117mg 0.543mg 33%
Vitamin B12 2µg 2.69µg 29%
Selenium 12.6µg 27.9µg 28%
Iron 0.55mg 2mg 18%
Vitamin B3 2.3mg 5.048mg 17%
Vitamin B5 0.75mg 15%
Choline 65mg 12%
Vitamin D 99IU 3IU 12%
Vitamin D 2.5µg 0.1µg 12%
Manganese 0.24mg 10%
Cholesterol 39mg 67mg 9%
Vitamin B2 0.063mg 0.182mg 9%
Saturated fat 0.118g 1.875g 8%
Fats 0.69g 5.36g 7%
Monounsaturated fat 0.157g 2.354g 5%
Calcium 57mg 5mg 5%
Vitamin C 3.8mg 0mg 4%
Protein 19.26g 21.38g 4%
Folate 15µg 3µg 3%
Copper 0.051mg 0.079mg 3%
Potassium 259mg 375mg 3%
Calories 88kcal 134kcal 2%
Vitamin A 21µg 2µg 2%
Vitamin B1 0.058mg 0.075mg 1%
Vitamin E 0.2mg 1%
Vitamin K 0.1µg 1.5µg 1%
Sodium 39mg 55mg 1%
Magnesium 31mg 25mg 1%
Phosphorus 220mg 220mg 0%
Trans fat 0.253g N/A
Polyunsaturated fat 0.202g 0.189g 0%
Tryptophan 0.216mg 0.262mg 0%
Threonine 0.844mg 1.099mg 0%
Isoleucine 0.887mg 1.09mg 0%
Leucine 1.565mg 2.011mg 0%
Lysine 1.768mg 2.247mg 0%
Methionine 0.57mg 0.621mg 0%
Phenylalanine 0.752mg 0.931mg 0%
Valine 0.992mg 1.152mg 0%
Histidine 0.567mg 0.868mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
39%
Pacific saury raw
48%
Beefsteak raw
Minerals Daily Need Coverage Score
32%
Pacific saury raw
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.757g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.