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

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Differences between pacific saury raw and crackers

  • Pacific saury raw has more vitamin B12 and vitamin D, while crackers have more vitamin K, iron, vitamin B2, vitamin B1, folate, and vitamin E.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of sodium in pacific saury raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of crackers is 63.

The food types used in this comparison are Fish, pike, northern, raw and Crackers, standard snack-type, regular.

Infographic

Pacific saury raw vs Crackers infographic
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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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +72.2%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +88.1%
Contains more CalciumCalcium +110.5%
Contains more IronIron +632.7%
Contains more CopperCopper +103.9%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +104.6%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +577.1%
Contains more Vitamin EVitamin E +1415%
Contains more Vitamin B1Vitamin B1 +617.2%
Contains more Vitamin B2Vitamin B2 +623.8%
Contains more Vitamin B3Vitamin B3 +89.2%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +513.3%

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +190.1%
Contains more WaterWater +2413.4%
Contains more FatsFats +3730.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.4%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4073.9%
Contains more Poly. FatPolyunsaturated fat +6403.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Crackers DV% diff.
Polyunsaturated fat 0.202g 13.137g 86%
Vitamin B12 2µg 0µg 83%
Vitamin K 0.1µg 69.3µg 58%
Iron 0.55mg 4.03mg 44%
Fats 0.69g 26.43g 40%
Vitamin B2 0.063mg 0.456mg 30%
Sodium 39mg 726mg 30%
Vitamin B1 0.058mg 0.416mg 30%
Protein 19.26g 6.64g 25%
Saturated fat 0.118g 5.562g 25%
Calories 88kcal 510kcal 21%
Starch 49.69g 20%
Carbs 0g 61.3g 20%
Folate 15µg 92µg 19%
Vitamin E 0.2mg 3.03mg 19%
Monounsaturated fat 0.157g 6.553g 16%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 4.352mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Manganese 0.24mg 0.491mg 11%
Selenium 12.6µg 6.7µg 11%
Choline 65mg 9.6mg 10%
Fiber 0g 2.3g 9%
Vitamin B5 0.75mg 0.417mg 7%
Calcium 57mg 120mg 6%
Copper 0.051mg 0.104mg 6%
Phosphorus 220mg 248mg 4%
Vitamin B6 0.117mg 0.063mg 4%
Potassium 259mg 118mg 4%
Vitamin C 3.8mg 0mg 4%
Magnesium 31mg 18mg 3%
Vitamin A 21µg 0µg 2%
Zinc 0.67mg 0.49mg 2%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.216mg 0.084mg 0%
Threonine 0.844mg 0.193mg 0%
Isoleucine 0.887mg 0.246mg 0%
Leucine 1.565mg 0.471mg 0%
Lysine 1.768mg 0.103mg 0%
Methionine 0.57mg 0.112mg 0%
Phenylalanine 0.752mg 0.331mg 0%
Valine 0.992mg 0.294mg 0%
Histidine 0.567mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pacific saury raw
49%
Crackers
Minerals Daily Need Coverage Score
32%
Pacific saury raw
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 687mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 5.444g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 63)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.