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

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Important differences between pacific saury raw and custard

  • Pacific saury raw has more vitamin B12, vitamin B3, phosphorus, selenium, manganese, choline, and vitamin D; however, custard is richer in vitamin B2 and calcium.
  • Pacific saury raw's daily need coverage for vitamin B12 is 62% more.
  • Pacific saury raw contains 34 times more manganese than custard. Pacific saury raw contains 0.24mg of manganese, while custard contains 0.007mg.
  • Pacific saury raw contains less saturated fat.
  • Custard has a higher glycemic index. The glycemic index of custard is 35, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Pacific saury raw vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +93.8%
Contains more PotassiumPotassium +25.1%
Contains more IronIron +61.8%
Contains more CopperCopper +70%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +69.2%
Contains less SodiumSodium -53.6%
Contains more ManganeseManganese +3328.6%
Contains more SeleniumSelenium +110%
Contains more CalciumCalcium +143.9%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +3700%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +108.3%
Contains more Vitamin B3Vitamin B3 +1642.4%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more Vitamin B12Vitamin B12 +284.6%
Contains more FolateFolate +66.7%
Contains more CholineCholine +450.8%
Contains more Vitamin AVitamin A +147.6%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin B1 ~0.061mg
~equal in Vitamin B5 ~0.699mg

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +382.7%
Contains more OtherOther +17.7%
Contains more FatsFats +479.7%
Contains more CarbsCarbs +∞%
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +617.8%
Contains more Poly. FatPolyunsaturated fat +54.5%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Custard DV% diff.
Vitamin B12 2µg 0.52µg 62%
Protein 19.26g 3.99g 31%
Vitamin B3 2.3mg 0.132mg 14%
Phosphorus 220mg 130mg 13%
Vitamin B2 0.063mg 0.22mg 12%
Selenium 12.6µg 6µg 12%
Manganese 0.24mg 0.007mg 10%
Choline 65mg 11.8mg 10%
Saturated fat 0.118g 2.032g 9%
Calcium 57mg 139mg 8%
Vitamin D 99IU 47IU 7%
Vitamin D 2.5µg 1.2µg 7%
Carbs 0g 17.6g 6%
Fats 0.69g 4g 5%
Cholesterol 39mg 51mg 4%
Magnesium 31mg 16mg 4%
Vitamin C 3.8mg 0.1mg 4%
Vitamin B6 0.117mg 0.064mg 4%
Vitamin A 21µg 52µg 3%
Iron 0.55mg 0.34mg 3%
Folate 15µg 9µg 2%
Monounsaturated fat 0.157g 1.127g 2%
Calories 88kcal 122kcal 2%
Copper 0.051mg 0.03mg 2%
Sodium 39mg 84mg 2%
Potassium 259mg 207mg 2%
Vitamin E 0.2mg 0.06mg 1%
Vitamin B5 0.75mg 0.699mg 1%
Zinc 0.67mg 0.51mg 1%
Polyunsaturated fat 0.202g 0.312g 1%
Net carbs 0g 17.6g N/A
Sugar 0g 4.82g N/A
Vitamin B1 0.058mg 0.061mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.216mg 0.082mg 0%
Threonine 0.844mg 0.192mg 0%
Isoleucine 0.887mg 0.207mg 0%
Leucine 1.565mg 0.337mg 0%
Lysine 1.768mg 0.214mg 0%
Methionine 0.57mg 0.091mg 0%
Phenylalanine 0.752mg 0.173mg 0%
Valine 0.992mg 0.233mg 0%
Histidine 0.567mg 0.092mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.003g 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 Custard
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
19%
Custard
Minerals Daily Need Coverage Score
32%
Pacific saury raw
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.914g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.