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  6. Pacific saury raw vs. Cheese

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

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Differences between pacific saury raw and cheese

  • Pacific saury raw has more vitamin B12, while cheese has more calcium, phosphorus, selenium, vitamin B2, zinc, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Cheese contains 2 times less vitamin B12 than pacific saury raw. Pacific saury raw contains 2µg of vitamin B12, while cheese contains 1.1µg.
  • The amount of cholesterol in pacific saury raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Cheese, cheddar.

Infographic

Pacific saury raw vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +292.9%
Contains more CopperCopper +70%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +788.9%
Contains more CalciumCalcium +1145.6%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +106.8%
Contains more SeleniumSelenium +126.2%

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%
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +3798.3%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin B12Vitamin B12 +81.8%
Contains more CholineCholine +293.9%
Contains more Vitamin AVitamin A +1471.4%
Contains more Vitamin EVitamin E +255%
Contains more Vitamin B2Vitamin B2 +579.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +80%

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +113.2%
Contains more ProteinProtein +18.7%
Contains more FatsFats +4727.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +228.3%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5789.2%
Contains more Poly. FatPolyunsaturated fat +603.5%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cheese DV% diff.
Saturated fat 0.118g 18.867g 85%
Calcium 57mg 710mg 65%
Fats 0.69g 33.31g 50%
Vitamin B12 2µg 1.1µg 38%
Vitamin A 21µg 330µg 34%
Phosphorus 220mg 455mg 34%
Selenium 12.6µg 28.5µg 29%
Vitamin B2 0.063mg 0.428mg 28%
Zinc 0.67mg 3.64mg 27%
Sodium 39mg 653mg 27%
Monounsaturated fat 0.157g 9.246g 23%
Cholesterol 39mg 99mg 20%
Calories 88kcal 404kcal 16%
Vitamin B3 2.3mg 0.059mg 14%
Vitamin D 2.5µg 0.6µg 10%
Choline 65mg 16.5mg 9%
Manganese 0.24mg 0.027mg 9%
Vitamin D 99IU 24IU 9%
Polyunsaturated fat 0.202g 1.421g 8%
Protein 19.26g 22.87g 7%
Vitamin B5 0.75mg 0.41mg 7%
Iron 0.55mg 0.14mg 5%
Potassium 259mg 76mg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.117mg 0.066mg 4%
Folate 15µg 27µg 3%
Vitamin E 0.2mg 0.71mg 3%
Copper 0.051mg 0.03mg 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin B1 0.058mg 0.029mg 2%
Carbs 0g 3.09g 1%
Magnesium 31mg 27mg 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.216mg 0.547mg 0%
Threonine 0.844mg 1.044mg 0%
Isoleucine 0.887mg 1.206mg 0%
Leucine 1.565mg 1.939mg 0%
Lysine 1.768mg 1.025mg 0%
Methionine 0.57mg 0.547mg 0%
Phenylalanine 0.752mg 1.074mg 0%
Valine 0.992mg 1.404mg 0%
Histidine 0.567mg 0.547mg 0%
Omega-3 - EPA 0.033g 0.01g N/A
Omega-3 - DHA 0.074g 0.001g N/A
Omega-3 - DPA 0.014g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
35%
Cheese
Minerals Daily Need Coverage Score
32%
Pacific saury raw
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 614mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 18.749g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.