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

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The main differences between pacific saury raw and crouton

  • Pacific saury raw has more vitamin B12 and phosphorus; however, crouton has more vitamin B1, selenium, iron, folate, fiber, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Crouton has 2 times less phosphorus than pacific saury raw. Pacific saury raw has 220mg of phosphorus, while crouton has 115mg.
  • Pacific saury raw is lower in sodium.
  • Crouton has a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Croutons, plain.

Infographic

Pacific saury raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +108.9%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -94.4%
Contains more CalciumCalcium +33.3%
Contains more IronIron +641.8%
Contains more CopperCopper +219.6%
Contains more ZincZinc +32.8%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +197.6%
~equal in Magnesium ~31mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +974.1%
Contains more Vitamin B2Vitamin B2 +331.7%
Contains more Vitamin B3Vitamin B3 +136.5%
Contains more FolateFolate +780%

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +61.8%
Contains more WaterWater +1334.9%
Contains more FatsFats +856.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +121.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1848.4%
Contains more Poly. FatPolyunsaturated fat +530.2%

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 Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Crouton DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin B1 0.058mg 0.623mg 47%
Selenium 12.6µg 37.5µg 45%
Iron 0.55mg 4.08mg 44%
Folate 15µg 132µg 29%
Sodium 39mg 698mg 29%
Carbs 0g 73.5g 25%
Vitamin B3 2.3mg 5.439mg 20%
Fiber 0g 5.1g 20%
Calories 88kcal 407kcal 16%
Vitamin B2 0.063mg 0.272mg 16%
Phosphorus 220mg 115mg 15%
Protein 19.26g 11.9g 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Copper 0.051mg 0.163mg 12%
Choline 65mg 12%
Manganese 0.24mg 0.5mg 11%
Fats 0.69g 6.6g 9%
Vitamin B6 0.117mg 0.026mg 7%
Monounsaturated fat 0.157g 3.059g 7%
Polyunsaturated fat 0.202g 1.273g 7%
Vitamin B5 0.75mg 0.429mg 6%
Saturated fat 0.118g 1.51g 6%
Vitamin C 3.8mg 0mg 4%
Potassium 259mg 124mg 4%
Vitamin A 21µg 0µg 2%
Calcium 57mg 76mg 2%
Zinc 0.67mg 0.89mg 2%
Vitamin E 0.2mg 1%
Net carbs 0g 68.4g N/A
Magnesium 31mg 31mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.14mg 0%
Threonine 0.844mg 0.337mg 0%
Isoleucine 0.887mg 0.456mg 0%
Leucine 1.565mg 0.832mg 0%
Lysine 1.768mg 0.278mg 0%
Methionine 0.57mg 0.211mg 0%
Phenylalanine 0.752mg 0.586mg 0%
Valine 0.992mg 0.514mg 0%
Histidine 0.567mg 0.255mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
32%
Pacific saury raw
70%
Crouton

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.392g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 72)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.