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  6. Pacific saury raw vs. Cod

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

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What are the differences between pacific saury raw and cod?

  • Pacific saury raw is higher in vitamin B12, vitamin D, and manganese, yet cod is higher in vitamin B5, selenium, and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3045% more.
  • Pacific saury raw has 16 times more manganese than cod. While pacific saury raw has 0.24mg of manganese, cod has only 0.015mg.

We used Fish, pike, northern, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Pacific saury raw vs Cod 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%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +256.3%
Contains more IronIron +44.7%
Contains more CopperCopper +82.1%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +1500%
Contains more PotassiumPotassium +59.5%
Contains more SeleniumSelenium +162.7%
~equal in Magnesium ~32mg
~equal in Phosphorus ~203mg

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%
Cod
Cod
4
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin DVitamin D +177.8%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B12Vitamin B12 +119.8%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B5Vitamin B5 +20300%
Contains more Vitamin B6Vitamin B6 +109.4%
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~65.2mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cod DV% diff.
Vitamin B5 0.75mg 153mg 3045%
Vitamin B12 2µg 0.91µg 45%
Selenium 12.6µg 33.1µg 37%
Vitamin B6 0.117mg 0.245mg 10%
Manganese 0.24mg 0.015mg 10%
Vitamin D 99IU 36IU 8%
Vitamin D 2.5µg 0.9µg 8%
Potassium 259mg 413mg 5%
Calcium 57mg 16mg 4%
Protein 19.26g 17.81g 3%
Vitamin E 0.2mg 0.64mg 3%
Vitamin C 3.8mg 1mg 3%
Copper 0.051mg 0.028mg 3%
Vitamin B1 0.058mg 0.076mg 2%
Zinc 0.67mg 0.45mg 2%
Phosphorus 220mg 203mg 2%
Iron 0.55mg 0.38mg 2%
Folate 15µg 7µg 2%
Vitamin A 21µg 12µg 1%
Sodium 39mg 54mg 1%
Cholesterol 39mg 43mg 1%
Vitamin B3 2.3mg 2.063mg 1%
Calories 88kcal 82kcal 0%
Fats 0.69g 0.67g 0%
Magnesium 31mg 32mg 0%
Vitamin B2 0.063mg 0.065mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 65mg 65.2mg 0%
Saturated fat 0.118g 0.131g 0%
Monounsaturated fat 0.157g 0.094g 0%
Polyunsaturated fat 0.202g 0.231g 0%
Tryptophan 0.216mg 0.199mg 0%
Threonine 0.844mg 0.781mg 0%
Isoleucine 0.887mg 0.821mg 0%
Leucine 1.565mg 1.447mg 0%
Lysine 1.768mg 1.635mg 0%
Methionine 0.57mg 0.527mg 0%
Phenylalanine 0.752mg 0.695mg 0%
Valine 0.992mg 0.917mg 0%
Histidine 0.567mg 0.524mg 0%
Omega-3 - EPA 0.033g 0.064g N/A
Omega-3 - DHA 0.074g 0.12g N/A
Omega-3 - DPA 0.014g 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more OtherOther +276.7%
~equal in Protein ~17.81g
~equal in Fats ~0.67g
~equal in Carbs ~0g
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -9.9%
Contains more Mono. FatMonounsaturated fat +67%
Contains more Poly. FatPolyunsaturated fat +14.4%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.