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  6. Pacific saury raw vs. Cheese sandwich

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

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A recap on differences between pacific saury raw and cheese sandwich

  • Pacific saury raw has more vitamin B12; however, cheese sandwich is higher in manganese, vitamin B2, iron, vitamin B1, phosphorus, selenium, and calcium.
  • Pacific saury raw covers your daily vitamin B12 needs 78% more than cheese sandwich.
  • Pacific saury raw has less sodium.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Fish, pike, northern, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Pacific saury raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +74.2%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +376.4%
Contains more CopperCopper +213.7%
Contains more ZincZinc +29.9%
Contains more PhosphorusPhosphorus +73.6%
Contains more ManganeseManganese +351.3%
Contains more SeleniumSelenium +92.9%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +517.2%
Contains more Vitamin B2Vitamin B2 +577.8%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +326.7%
~equal in Vitamin A ~21µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cheese sandwich DV% diff.
Vitamin B12 2µg 0.12µg 78%
Polyunsaturated fat 0.202g 9.166g 60%
Fats 0.69g 25g 37%
Manganese 0.24mg 1.083mg 37%
Sodium 39mg 839mg 35%
Vitamin B2 0.063mg 0.427mg 28%
Iron 0.55mg 2.62mg 26%
Monounsaturated fat 0.157g 10.351g 25%
Vitamin B1 0.058mg 0.358mg 25%
Phosphorus 220mg 382mg 23%
Selenium 12.6µg 24.3µg 21%
Calories 88kcal 497kcal 20%
Carbs 0g 58.2g 19%
Protein 19.26g 9.8g 19%
Saturated fat 0.118g 4.129g 18%
Calcium 57mg 204mg 15%
Vitamin D 2.5µg 13%
Fiber 0g 3.1g 12%
Choline 65mg 12%
Copper 0.051mg 0.16mg 12%
Folate 15µg 64µg 12%
Vitamin D 99IU 12%
Vitamin B6 0.117mg 0.261mg 11%
Cholesterol 39mg 7mg 11%
Vitamin B3 2.3mg 3.185mg 6%
Magnesium 31mg 54mg 5%
Vitamin C 3.8mg 1.5mg 3%
Vitamin B5 0.75mg 0.622mg 3%
Zinc 0.67mg 0.87mg 2%
Vitamin E 0.2mg 1%
Potassium 259mg 306mg 1%
Net carbs 0g 55.1g N/A
Vitamin A 21µg 21µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.13mg 0%
Threonine 0.844mg 0.298mg 0%
Isoleucine 0.887mg 0.383mg 0%
Leucine 1.565mg 0.698mg 0%
Lysine 1.768mg 0.344mg 0%
Methionine 0.57mg 0.167mg 0%
Phenylalanine 0.752mg 0.472mg 0%
Valine 0.992mg 0.438mg 0%
Histidine 0.567mg 0.219mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +96.5%
Contains more WaterWater +2366.3%
Contains more FatsFats +3523.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +6493%
Contains more Poly. FatPolyunsaturated fat +4437.6%

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.