Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Butter cookie

Pacific saury raw vs. Butter cookie — In-Depth Nutrition Comparison

Compare

What are the differences between pacific saury raw and butter cookie?

  • Pacific saury raw is higher in vitamin B12, phosphorus, and vitamin D, yet butter cookie is higher in vitamin B1, vitamin B2, iron, copper, and folate.
  • Pacific saury raw's daily need coverage for vitamin B12 is 68% more.
  • Pacific saury raw has 6 times more vitamin D than butter cookie. While pacific saury raw has 99IU of vitamin D, butter cookie has only 16IU.
  • The amount of cholesterol in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Cookies, butter, commercially prepared, enriched types in this article.

Infographic

Pacific saury raw vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +133.3%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +115.7%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +41.2%
Contains more SeleniumSelenium +50%
Contains more IronIron +303.6%
Contains more CopperCopper +292.2%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +525%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin B12Vitamin B12 +455.6%
Contains more CholineCholine +900%
Contains more Vitamin AVitamin A +685.7%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +431.7%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +406.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Butter cookie DV% diff.
Vitamin B12 2µg 0.36µg 68%
Saturated fat 0.118g 11.051g 50%
Fats 0.69g 18.8g 28%
Vitamin B1 0.058mg 0.37mg 26%
Cholesterol 39mg 117mg 26%
Protein 19.26g 6.1g 26%
Carbs 0g 68.9g 23%
Iron 0.55mg 2.22mg 21%
Vitamin B2 0.063mg 0.335mg 21%
Calories 88kcal 467kcal 19%
Phosphorus 220mg 102mg 17%
Copper 0.051mg 0.2mg 17%
Vitamin A 21µg 165µg 16%
Folate 15µg 76µg 15%
Monounsaturated fat 0.157g 5.522g 13%
Choline 65mg 6.5mg 11%
Sodium 39mg 282mg 11%
Vitamin D 2.5µg 0.4µg 11%
Vitamin D 99IU 16IU 10%
Selenium 12.6µg 8.4µg 8%
Vitamin B6 0.117mg 0.036mg 6%
Vitamin B3 2.3mg 3.19mg 6%
Vitamin B5 0.75mg 0.488mg 5%
Polyunsaturated fat 0.202g 0.982g 5%
Magnesium 31mg 12mg 5%
Potassium 259mg 111mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin E 0.2mg 0.58mg 3%
Calcium 57mg 29mg 3%
Zinc 0.67mg 0.38mg 3%
Fiber 0g 0.8g 3%
Manganese 0.24mg 0.17mg 3%
Vitamin K 0.1µg 1.7µg 1%
Net carbs 0g 68.1g N/A
Sugar 0g 20.24g N/A
Tryptophan 0.216mg 0.084mg 0%
Threonine 0.844mg 0.215mg 0%
Isoleucine 0.887mg 0.277mg 0%
Leucine 1.565mg 0.471mg 0%
Lysine 1.768mg 0.308mg 0%
Methionine 0.57mg 0.131mg 0%
Phenylalanine 0.752mg 0.299mg 0%
Valine 0.992mg 0.315mg 0%
Histidine 0.567mg 0.136mg 0%
Omega-3 - EPA 0.033g 0.011g N/A
Omega-3 - DHA 0.074g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +215.7%
Contains more WaterWater +1615.7%
Contains more FatsFats +2624.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +41.6%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3417.2%
Contains more Poly. FatPolyunsaturated fat +386.1%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.