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  6. Pacific saury raw vs. Club sandwich

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

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Summary of differences between pacific saury raw and club sandwich

  • Pacific saury raw has more vitamin B12 and vitamin D, while club sandwich has more selenium, vitamin B3, vitamin B6, iron, vitamin B1, and vitamin B2.
  • Pacific saury raw covers your daily need for vitamin B12, 64% more than club sandwich.
  • Pacific saury raw contains 20 times more vitamin D than club sandwich. While pacific saury raw contains 99IU of vitamin D, club sandwich contains only 5IU.
  • The amount of sodium in pacific saury raw is lower.

These are the specific foods used in this comparison Fish, pike, northern, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pacific saury raw vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +14.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +66.7%
Contains more IronIron +149.1%
Contains more CopperCopper +74.5%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +96.8%
~equal in Magnesium ~32mg
~equal in Phosphorus ~215mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B12Vitamin B12 +325.5%
Contains more CholineCholine +36%
Contains more Vitamin CVitamin C +15.8%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +205%
Contains more Vitamin B1Vitamin B1 +196.6%
Contains more Vitamin B2Vitamin B2 +195.2%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin B5Vitamin B5 +10.1%
Contains more Vitamin B6Vitamin B6 +153%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +106.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Club sandwich DV% diff.
Vitamin B12 2µg 0.47µg 64%
Sodium 39mg 630mg 26%
Selenium 12.6µg 24.8µg 22%
Vitamin B3 2.3mg 5.575mg 20%
Saturated fat 0.118g 3.109g 14%
Vitamin B6 0.117mg 0.296mg 14%
Vitamin D 99IU 5IU 12%
Vitamin D 2.5µg 0.1µg 12%
Fats 0.69g 8.05g 11%
Polyunsaturated fat 0.202g 1.88g 11%
Iron 0.55mg 1.37mg 10%
Vitamin B1 0.058mg 0.172mg 10%
Manganese 0.24mg 10%
Vitamin B2 0.063mg 0.186mg 9%
Monounsaturated fat 0.157g 2.949g 7%
Vitamin K 0.1µg 8.7µg 7%
Calories 88kcal 220kcal 7%
Carbs 0g 19.87g 7%
Zinc 0.67mg 1.34mg 6%
Fiber 0g 1.2g 5%
Folate 15µg 31µg 4%
Copper 0.051mg 0.089mg 4%
Protein 19.26g 17.19g 4%
Calcium 57mg 95mg 4%
Choline 65mg 47.8mg 3%
Vitamin E 0.2mg 0.61mg 3%
Vitamin B5 0.75mg 0.826mg 2%
Vitamin A 21µg 35µg 2%
Cholesterol 39mg 46mg 2%
Vitamin C 3.8mg 4.4mg 1%
Phosphorus 220mg 215mg 1%
Potassium 259mg 226mg 1%
Net carbs 0g 18.67g N/A
Magnesium 31mg 32mg 0%
Sugar 0g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0.004g N/A
Omega-3 - DHA 0.074g 0.007g N/A
Omega-3 - DPA 0.014g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +12%
Contains more WaterWater +50.3%
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +109.7%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +1778.3%
Contains more Poly. FatPolyunsaturated fat +830.7%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.