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  6. Pacific saury raw vs. Chuck steak

Pacific saury raw vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and chuck steak

  • Pacific saury raw has more vitamin D and manganese; however, chuck steak is richer in zinc, vitamin B12, selenium, iron, vitamin B6, and vitamin B3.
  • Chuck steak's daily need coverage for zinc is 73% more.
  • Pacific saury raw contains 20 times more manganese than chuck steak. Pacific saury raw contains 0.24mg of manganese, while chuck steak contains 0.012mg.
  • Pacific saury raw contains less cholesterol.

The food varieties used in the comparison are Fish, pike, northern, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pacific saury raw vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +256.3%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -45.1%
Contains more ManganeseManganese +1900%
Contains more PotassiumPotassium +25.5%
Contains more IronIron +345.5%
Contains more CopperCopper +51%
Contains more ZincZinc +1195.5%
Contains more SeleniumSelenium +118.3%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +2400%
Contains more FolateFolate +150%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +203.2%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +218.8%
Contains more Vitamin B12Vitamin B12 +51.5%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +21.5%
~equal in Vitamin B5 ~0.752mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chuck steak DV% diff.
Zinc 0.67mg 8.68mg 73%
Vitamin B12 2µg 3.03µg 43%
Saturated fat 0.118g 8.66g 39%
Fats 0.69g 19.64g 29%
Selenium 12.6µg 27.5µg 27%
Iron 0.55mg 2.45mg 24%
Monounsaturated fat 0.157g 9.457g 23%
Vitamin B6 0.117mg 0.373mg 20%
Cholesterol 39mg 87mg 16%
Vitamin B3 2.3mg 4.663mg 15%
Vitamin D 2.5µg 0.1µg 12%
Vitamin D 99IU 5IU 12%
Protein 19.26g 24.98g 11%
Vitamin B2 0.063mg 0.191mg 10%
Manganese 0.24mg 0.012mg 10%
Calories 88kcal 277kcal 9%
Polyunsaturated fat 0.202g 0.81g 4%
Vitamin C 3.8mg 0mg 4%
Phosphorus 220mg 193mg 4%
Calcium 57mg 16mg 4%
Copper 0.051mg 0.077mg 3%
Choline 65mg 79mg 3%
Folate 15µg 6µg 2%
Vitamin A 21µg 7µg 2%
Magnesium 31mg 22mg 2%
Potassium 259mg 325mg 2%
Vitamin E 0.2mg 0.1mg 1%
Vitamin K 0.1µg 1.6µg 1%
Vitamin B1 0.058mg 0.066mg 1%
Sodium 39mg 71mg 1%
Vitamin B5 0.75mg 0.752mg 0%
Trans fat 1.287g N/A
Tryptophan 0.216mg 0.281mg 0%
Threonine 0.844mg 1.099mg 0%
Isoleucine 0.887mg 1.062mg 0%
Leucine 1.565mg 2.009mg 0%
Lysine 1.768mg 2.184mg 0%
Methionine 0.57mg 0.709mg 0%
Phenylalanine 0.752mg 0.951mg 0%
Valine 0.992mg 1.129mg 0%
Histidine 0.567mg 0.809mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.014g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more WaterWater +42.9%
Contains more OtherOther +606.3%
Contains more ProteinProtein +29.7%
Contains more FatsFats +2746.4%
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5923.6%
Contains more Poly. FatPolyunsaturated fat +301%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.