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  6. Pacific saury raw vs. Eggnog

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

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How are pacific saury raw and eggnog different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin B3, manganese, and vitamin D; however, eggnog is richer in vitamin B2 and calcium.
  • Daily need coverage for vitamin B12 for pacific saury raw is 65% higher.
  • Pacific saury raw contains 48 times more manganese than eggnog. While pacific saury raw contains 0.24mg of manganese, eggnog contains only 0.005mg.
  • Pacific saury raw has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than eggnog (55).

Fish, pike, northern, raw and Eggnog are the varieties used in this article.

Infographic

Pacific saury raw vs Eggnog 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%
Eggnog
Eggnog
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +63.2%
Contains more PotassiumPotassium +57%
Contains more IronIron +175%
Contains more CopperCopper +292.3%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +4700%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +128.1%

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%
Eggnog
Eggnog
3
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin DVitamin D +108.3%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +2090.5%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +344.4%
Contains more FolateFolate +1400%
Contains more CholineCholine +24.5%
Contains more Vitamin AVitamin A +181%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin E ~0.21mg

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
Eggnog
Eggnog
3
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +323.3%
Contains more OtherOther +68.7%
Contains more FatsFats +507.2%
Contains more CarbsCarbs +∞%
~equal in Water ~82.54g

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
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +729.3%
~equal in Polyunsaturated fat ~0.198g

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 Eggnog
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 Eggnog DV% diff.
Vitamin B12 2µg 0.45µg 65%
Protein 19.26g 4.55g 29%
Phosphorus 220mg 109mg 16%
Selenium 12.6µg 4.2µg 15%
Vitamin B3 2.3mg 0.105mg 14%
Saturated fat 0.118g 2.591g 11%
Manganese 0.24mg 0.005mg 10%
Vitamin B2 0.063mg 0.19mg 10%
Calcium 57mg 130mg 7%
Cholesterol 39mg 59mg 7%
Vitamin D 2.5µg 1.2µg 7%
Vitamin B5 0.75mg 0.417mg 7%
Vitamin D 99IU 49IU 6%
Fats 0.69g 4.19g 5%
Vitamin B6 0.117mg 0.05mg 5%
Iron 0.55mg 0.2mg 4%
Copper 0.051mg 0.013mg 4%
Folate 15µg 1µg 4%
Vitamin A 21µg 59µg 4%
Magnesium 31mg 19mg 3%
Potassium 259mg 165mg 3%
Carbs 0g 8.05g 3%
Monounsaturated fat 0.157g 1.302g 3%
Vitamin C 3.8mg 1.5mg 3%
Choline 65mg 52.2mg 2%
Vitamin B1 0.058mg 0.034mg 2%
Zinc 0.67mg 0.46mg 2%
Sodium 39mg 54mg 1%
Calories 88kcal 88kcal 0%
Net carbs 0g 8.05g N/A
Sugar 0g 8.05g N/A
Vitamin E 0.2mg 0.21mg 0%
Vitamin K 0.1µg 0.3µg 0%
Polyunsaturated fat 0.202g 0.198g 0%
Tryptophan 0.216mg 0.085mg 0%
Threonine 0.844mg 0.201mg 0%
Isoleucine 0.887mg 0.237mg 0%
Leucine 1.565mg 0.383mg 0%
Lysine 1.768mg 0.257mg 0%
Methionine 0.57mg 0.12mg 0%
Phenylalanine 0.752mg 0.225mg 0%
Valine 0.992mg 0.289mg 0%
Histidine 0.567mg 0.108mg 0%
Fructose 0.04g 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 Eggnog
Low Calories diet Equal
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
17%
Eggnog
Minerals Daily Need Coverage Score
32%
Pacific saury raw
17%
Eggnog

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 2.473g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 55)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.