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  6. Pacific saury raw vs. Egg

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

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Differences between pacific saury raw and eggs

  • Pacific saury raw has more vitamin B12, vitamin B3, and manganese, while eggs have more copper, choline, vitamin B2, selenium, and vitamin B5.
  • Eggs' daily need coverage for copper is 217% higher.
  • Eggs contain 36 times less vitamin B3 than pacific saury raw. Pacific saury raw contains 2.3mg of vitamin B3, while eggs contain 0.064mg.
  • The amount of cholesterol in pacific saury raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Egg, whole, cooked, hard-boiled.

Infographic

Pacific saury raw vs Egg 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%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +105.6%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +823.1%
Contains more IronIron +116.4%
Contains more CopperCopper +3821.6%
Contains more ZincZinc +56.7%
Contains more SeleniumSelenium +144.4%

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +13.6%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B12Vitamin B12 +80.2%
Contains more Vitamin AVitamin A +609.5%
Contains more Vitamin EVitamin E +415%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +714.3%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +193.3%
Contains more CholineCholine +352%
~equal in Vitamin B6 ~0.121mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Egg DV% diff.
Copper 0.051mg 2mg 217%
Cholesterol 39mg 373mg 111%
Choline 65mg 293.8mg 42%
Vitamin B12 2µg 1.11µg 37%
Vitamin B2 0.063mg 0.513mg 35%
Selenium 12.6µg 30.8µg 33%
Fats 0.69g 10.61g 15%
Vitamin A 21µg 149µg 14%
Vitamin B3 2.3mg 0.064mg 14%
Saturated fat 0.118g 3.267g 14%
Protein 19.26g 12.58g 13%
Vitamin B5 0.75mg 1.398mg 13%
Monounsaturated fat 0.157g 4.077g 10%
Manganese 0.24mg 0.026mg 9%
Polyunsaturated fat 0.202g 1.414g 8%
Iron 0.55mg 1.19mg 8%
Folate 15µg 44µg 7%
Phosphorus 220mg 172mg 7%
Vitamin E 0.2mg 1.03mg 6%
Magnesium 31mg 10mg 5%
Potassium 259mg 126mg 4%
Sodium 39mg 124mg 4%
Vitamin C 3.8mg 0mg 4%
Calories 88kcal 155kcal 3%
Zinc 0.67mg 1.05mg 3%
Vitamin D 2.5µg 2.2µg 2%
Vitamin D 99IU 87IU 2%
Vitamin B1 0.058mg 0.066mg 1%
Calcium 57mg 50mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Vitamin B6 0.117mg 0.121mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.216mg 0.153mg 0%
Threonine 0.844mg 0.604mg 0%
Isoleucine 0.887mg 0.686mg 0%
Leucine 1.565mg 1.075mg 0%
Lysine 1.768mg 0.904mg 0%
Methionine 0.57mg 0.392mg 0%
Phenylalanine 0.752mg 0.668mg 0%
Valine 0.992mg 0.767mg 0%
Histidine 0.567mg 0.298mg 0%
Omega-3 - EPA 0.033g 0.005g N/A
Omega-3 - DHA 0.074g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +53.1%
Contains more FatsFats +1437.7%
Contains more CarbsCarbs +∞%
~equal in Water ~74.62g
~equal in Other ~1.07g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +2496.8%
Contains more Poly. FatPolyunsaturated fat +600%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.