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  6. Pacific saury raw vs. Wheat Bread

Pacific saury raw vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and wheat Bread?

  • Pacific saury raw is higher in vitamin B12, yet wheat Bread is higher in manganese, iron, selenium, vitamin B1, vitamin B3, vitamin B2, fiber, and folate.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of sodium in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Bread, wheat, toasted types in this article.

Infographic

Pacific saury raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +16.1%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -93.5%
Contains more MagnesiumMagnesium +90.3%
Contains more CalciumCalcium +189.5%
Contains more IronIron +643.6%
Contains more CopperCopper +288.2%
Contains more ZincZinc +119.4%
Contains more ManganeseManganese +473.8%
Contains more SeleniumSelenium +165.1%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +194.1%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +656.9%
Contains more Vitamin B2Vitamin B2 +506.3%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +473.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wheat Bread DV% diff.
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.377mg 49%
Iron 0.55mg 4.09mg 44%
Selenium 12.6µg 33.4µg 38%
Vitamin B1 0.058mg 0.439mg 32%
Vitamin B2 0.063mg 0.382mg 25%
Vitamin B3 2.3mg 6.25mg 25%
Sodium 39mg 601mg 24%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Folate 15µg 86µg 18%
Copper 0.051mg 0.198mg 16%
Cholesterol 39mg 0mg 13%
Protein 19.26g 12.96g 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Calories 88kcal 313kcal 11%
Calcium 57mg 165mg 11%
Polyunsaturated fat 0.202g 1.72g 10%
Choline 65mg 22.1mg 8%
Zinc 0.67mg 1.47mg 7%
Magnesium 31mg 59mg 7%
Fats 0.69g 4.27g 6%
Vitamin B5 0.75mg 0.456mg 6%
Phosphorus 220mg 188mg 5%
Vitamin K 0.1µg 5.7µg 5%
Vitamin C 3.8mg 0.2mg 4%
Saturated fat 0.118g 0.989g 4%
Vitamin B6 0.117mg 0.153mg 3%
Vitamin A 21µg 0µg 2%
Monounsaturated fat 0.157g 1.019g 2%
Potassium 259mg 223mg 1%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Vitamin E 0.2mg 0.24mg 0%
Tryptophan 0.216mg 0.092mg 0%
Threonine 0.844mg 0.299mg 0%
Isoleucine 0.887mg 0.258mg 0%
Leucine 1.565mg 0.461mg 0%
Lysine 1.768mg 0.215mg 0%
Methionine 0.57mg 0.105mg 0%
Phenylalanine 0.752mg 0.315mg 0%
Valine 0.992mg 0.31mg 0%
Histidine 0.567mg 0.15mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.014g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +48.6%
Contains more WaterWater +225.7%
Contains more FatsFats +518.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +145.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +549%
Contains more Poly. FatPolyunsaturated fat +751.5%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.