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  6. Pacific saury raw vs. Cookie dough

Pacific saury raw vs. Cookie dough — In-Depth Nutrition Comparison

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The main differences between pacific saury raw and cookie dough

  • Pacific saury raw has more vitamin B12, phosphorus, and vitamin B5; however, cookie dough has more manganese, iron, vitamin B1, fiber, and copper.
  • Daily need coverage for vitamin B12 for pacific saury raw is 82% higher.
  • Cookie dough has 2 times less phosphorus than pacific saury raw. Pacific saury raw has 220mg of phosphorus, while cookie dough has 104mg.
  • Pacific saury raw is lower in sodium.
  • Cookie dough has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Pacific saury raw vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +76.2%
Contains more PhosphorusPhosphorus +111.5%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +38.5%
Contains more IronIron +289.1%
Contains more CopperCopper +115.7%
Contains more ManganeseManganese +218.8%
~equal in Magnesium ~28mg
~equal in Zinc ~0.64mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +4900%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +303.4%
Contains more Vitamin B2Vitamin B2 +134.9%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cookie dough DV% diff.
Vitamin B12 2µg 0.04µg 82%
Fats 0.69g 18.9g 28%
Protein 19.26g 5.4g 28%
Monounsaturated fat 0.157g 10.531g 26%
Manganese 0.24mg 0.765mg 23%
Saturated fat 0.118g 4.751g 21%
Carbs 0g 59.1g 20%
Iron 0.55mg 2.14mg 20%
Phosphorus 220mg 104mg 17%
Calories 88kcal 424kcal 17%
Polyunsaturated fat 0.202g 2.592g 16%
Vitamin B1 0.058mg 0.234mg 15%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Sodium 39mg 294mg 11%
Fiber 0g 2.5g 10%
Vitamin B5 0.75mg 0.372mg 8%
Vitamin B2 0.063mg 0.148mg 7%
Copper 0.051mg 0.11mg 7%
Selenium 12.6µg 9.1µg 6%
Vitamin B6 0.117mg 0.041mg 6%
Cholesterol 39mg 24mg 5%
Folate 15µg 35µg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B3 2.3mg 1.865mg 3%
Potassium 259mg 147mg 3%
Calcium 57mg 31mg 3%
Vitamin A 21µg 4µg 2%
Vitamin E 0.2mg 1%
Magnesium 31mg 28mg 1%
Net carbs 0g 56.6g N/A
Zinc 0.67mg 0.64mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.088mg 0%
Threonine 0.844mg 0.177mg 0%
Isoleucine 0.887mg 0.227mg 0%
Leucine 1.565mg 0.414mg 0%
Lysine 1.768mg 0.257mg 0%
Methionine 0.57mg 0.122mg 0%
Phenylalanine 0.752mg 0.278mg 0%
Valine 0.992mg 0.291mg 0%
Histidine 0.567mg 0.125mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +256.7%
Contains more WaterWater +415.8%
Contains more FatsFats +2639.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +15%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +6607.6%
Contains more Poly. FatPolyunsaturated fat +1183.2%

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.