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  6. Pacific saury raw vs. Olive oil

Pacific saury raw vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and olive oil

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3; however, olive oil is higher in vitamin E and vitamin K.
  • Olive oil covers your daily vitamin E needs 94% more than pacific saury raw.
  • Olive oil has less cholesterol.

Food varieties used in this article are Fish, pike, northern, raw and Oil, olive, salad or cooking.

Infographic

Pacific saury raw vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +25800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.9%
~equal in Iron ~0.56mg

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21566.7%
Contains more Vitamin EVitamin E +7075%
Contains more Vitamin KVitamin K +60100%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Olive oil DV% diff.
Monounsaturated fat 0.157g 72.961g 182%
Fats 0.69g 100g 153%
Vitamin E 0.2mg 14.35mg 94%
Vitamin B12 2µg 0µg 83%
Polyunsaturated fat 0.202g 10.523g 69%
Saturated fat 0.118g 13.808g 62%
Vitamin K 0.1µg 60.2µg 50%
Calories 88kcal 884kcal 40%
Protein 19.26g 0g 39%
Phosphorus 220mg 0mg 31%
Selenium 12.6µg 0µg 23%
Vitamin B5 0.75mg 0mg 15%
Vitamin B3 2.3mg 0mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 0.3mg 12%
Manganese 0.24mg 0mg 10%
Vitamin B6 0.117mg 0mg 9%
Potassium 259mg 1mg 8%
Magnesium 31mg 0mg 7%
Zinc 0.67mg 0mg 6%
Copper 0.051mg 0mg 6%
Calcium 57mg 1mg 6%
Vitamin B1 0.058mg 0mg 5%
Vitamin B2 0.063mg 0mg 5%
Vitamin C 3.8mg 0mg 4%
Folate 15µg 0µg 4%
Sodium 39mg 2mg 2%
Vitamin A 21µg 0µg 2%
Iron 0.55mg 0.56mg 0%
Tryptophan 0.216mg 0mg 0%
Threonine 0.844mg 0mg 0%
Isoleucine 0.887mg 0mg 0%
Leucine 1.565mg 0mg 0%
Lysine 1.768mg 0mg 0%
Methionine 0.57mg 0mg 0%
Phenylalanine 0.752mg 0mg 0%
Valine 0.992mg 0mg 0%
Histidine 0.567mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +14392.8%
~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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +46372%
Contains more Poly. FatPolyunsaturated fat +5109.4%

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.