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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%

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

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

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.