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  6. Pacific saury raw vs. Mackerel

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

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Important differences between Pacific saury raw and Mackerel

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin E , Iron, and Vitamin B2 than Pacific saury raw.
  • Mackerel's daily need coverage for Vitamin B12 is 417% more.

The food varieties used in the comparison are Fish, pike, northern, raw and Fish, mackerel, salted.

Infographic

Pacific saury raw vs Mackerel 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.
Pacific saury raw
Pacific saury raw
2
:
8
Mackerel
Mackerel
Contains less Sodium -99.1%
Contains more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%
Contains more Selenium +482.5%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -99.1%
Contains more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%
Contains more Selenium +482.5%

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.
Pacific saury raw
Pacific saury raw
3
:
8
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Equal in Folate - 15
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
2
Mackerel
Mackerel
Contains more Water +83.5%
Contains more Fats +3537.7%
Contains more Other +1085.8%
Equal in Protein - 18.5
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Water +83.5%
Contains more Fats +3537.7%
Contains more Other +1085.8%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +5199.4%
Contains more Polyunsaturated fat +2974.3%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +5199.4%
Contains more Polyunsaturated fat +2974.3%

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 Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mackerel Opinion
Protein 19.26g 18.5g Pacific saury raw
Fats 0.69g 25.1g Mackerel
Calories 88kcal 305kcal Mackerel
Calcium 57mg 66mg Mackerel
Iron 0.55mg 1.4mg Mackerel
Magnesium 31mg 60mg Mackerel
Phosphorus 220mg 254mg Mackerel
Potassium 259mg 520mg Mackerel
Sodium 39mg 4450mg Pacific saury raw
Zinc 0.67mg 1.1mg Mackerel
Copper 0.051mg 0.1mg Mackerel
Manganese 0.24mg Pacific saury raw
Selenium 12.6µg 73.4µg Mackerel
Vitamin A 70IU 157IU Mackerel
Vitamin A RAE 21µg 47µg Mackerel
Vitamin E 0.2mg 2.38mg Mackerel
Vitamin D 99IU 1006IU Mackerel
Vitamin D 2.5µg 25.2µg Mackerel
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.02mg Pacific saury raw
Vitamin B2 0.063mg 0.19mg Mackerel
Vitamin B3 2.3mg 3.3mg Mackerel
Vitamin B5 0.75mg Pacific saury raw
Vitamin B6 0.117mg 0.41mg Mackerel
Folate 15µg 15µg
Vitamin B12 2µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg 95mg Pacific saury raw
Saturated Fat 0.118g 7.148g Pacific saury raw
Omega-3 - DHA 0.074g 2.965g Mackerel
Omega-3 - EPA 0.033g 1.619g Mackerel
Omega-3 - DPA 0.014g 0.391g Mackerel
Monounsaturated Fat 0.157g 8.32g Mackerel
Polyunsaturated fat 0.202g 6.21g Mackerel

Which food is preferable for your diet?

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

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
42%
Pacific saury raw
212%
Mackerel
Minerals Daily Need Coverage Score
32%
Pacific saury raw
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 4411mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 7.03g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.