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  6. Pacific saury raw vs. Caesar salad

Pacific saury raw vs. Caesar salad — In-Depth Nutrition Comparison

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How are pacific saury raw and caesar salad different?

  • Pacific saury raw is higher in vitamin B12 and vitamin D; however, caesar salad is richer in selenium, vitamin B1, iron, vitamin B2, calcium, and zinc.
  • Daily need coverage for vitamin B12 for pacific saury raw is 67% higher.
  • Pacific saury raw has less sodium.
  • Pacific saury raw has a lower glycemic index (0) than caesar salad (50).

Fish, pike, northern, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Pacific saury raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +52.4%
Contains less SodiumSodium -91.4%
Contains more CalciumCalcium +308.8%
Contains more IronIron +325.5%
Contains more CopperCopper +147.1%
Contains more ZincZinc +140.3%
Contains more ManganeseManganese +33.8%
Contains more SeleniumSelenium +149.2%
~equal in Magnesium ~28mg
~equal in Phosphorus ~231mg

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +67.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +400%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +205%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +371.4%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin KVitamin K +5800%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Caesar salad DV% diff.
Vitamin B12 2µg 0.4µg 67%
Selenium 12.6µg 31.4µg 34%
Vitamin B1 0.058mg 0.377mg 27%
Iron 0.55mg 2.34mg 22%
Saturated fat 0.118g 4.206g 19%
Vitamin B2 0.063mg 0.297mg 18%
Calcium 57mg 233mg 18%
Sodium 39mg 454mg 18%
Fats 0.69g 9.54g 14%
Vitamin D 2.5µg 0µg 13%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Protein 19.26g 13.39g 12%
Carbs 0g 31.5g 11%
Starch 25.29g 10%
Vitamin B6 0.117mg 9%
Calories 88kcal 265kcal 9%
Zinc 0.67mg 1.61mg 9%
Copper 0.051mg 0.126mg 8%
Polyunsaturated fat 0.202g 1.461g 8%
Fiber 0g 1.7g 7%
Vitamin A 21µg 78µg 6%
Vitamin B3 2.3mg 3.237mg 6%
Vitamin B5 0.75mg 0.447mg 6%
Monounsaturated fat 0.157g 2.38g 6%
Cholesterol 39mg 24mg 5%
Vitamin K 0.1µg 5.9µg 5%
Vitamin C 3.8mg 0mg 4%
Manganese 0.24mg 0.321mg 4%
Folate 15µg 4%
Vitamin E 0.2mg 0.61mg 3%
Potassium 259mg 170mg 3%
Phosphorus 220mg 231mg 2%
Magnesium 31mg 28mg 1%
Fructose 1.13g 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Tryptophan 0.216mg 0.15mg 0%
Threonine 0.844mg 0.393mg 0%
Isoleucine 0.887mg 0.547mg 0%
Leucine 1.565mg 1.137mg 0%
Lysine 1.768mg 0.523mg 0%
Methionine 0.57mg 0.3mg 0%
Phenylalanine 0.752mg 0.717mg 0%
Valine 0.992mg 0.7mg 0%
Histidine 0.567mg 0.36mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.014g 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% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +43.8%
Contains more WaterWater +81.9%
Contains more FatsFats +1282.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +92.9%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1415.9%
Contains more Poly. FatPolyunsaturated fat +623.3%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.