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

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Significant differences between Pacific saury raw and Sardine

  • The amount of Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin B3, Vitamin D, Copper, and Vitamin B2 in Sardine is higher than in Pacific saury raw.
  • Sardine covers your daily Vitamin B12 needs 289% more than Pacific saury raw.
  • Pacific saury raw contains less Cholesterol.

Specific food types used in this comparison are Fish, pike, northern, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pacific saury raw vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +122.2%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +570.2%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +430.9%
Contains more CopperCopper +264.7%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more SeleniumSelenium +318.3%

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% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Sardine
10
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin EVitamin E +920%
Contains more Vitamin DVitamin D +92%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +260.3%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin B12Vitamin B12 +347%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +15.4%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +32.4%
Contains more ProteinProtein +27.8%
Contains more FatsFats +1559.4%
Contains more OtherOther +282.3%
~equal in Carbs ~0g

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
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated Fat -92.3%
Contains more Mono. FatMonounsaturated Fat +2364.3%
Contains more Poly. FatPolyunsaturated fat +2448.5%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sardine Opinion
Calories 88kcal 208kcal Sardine
Protein 19.26g 24.62g Sardine
Fats 0.69g 11.45g Sardine
Vitamin C 3.8mg 0mg Pacific saury raw
Cholesterol 39mg 142mg Pacific saury raw
Vitamin D 99IU 193IU Sardine
Magnesium 31mg 39mg Sardine
Calcium 57mg 382mg Sardine
Potassium 259mg 397mg Sardine
Iron 0.55mg 2.92mg Sardine
Copper 0.051mg 0.186mg Sardine
Zinc 0.67mg 1.31mg Sardine
Phosphorus 220mg 490mg Sardine
Sodium 39mg 307mg Pacific saury raw
Vitamin A 70IU 108IU Sardine
Vitamin A 21µg 32µg Sardine
Vitamin E 0.2mg 2.04mg Sardine
Vitamin D 2.5µg 4.8µg Sardine
Manganese 0.24mg 0.108mg Pacific saury raw
Selenium 12.6µg 52.7µg Sardine
Vitamin B1 0.058mg 0.08mg Sardine
Vitamin B2 0.063mg 0.227mg Sardine
Vitamin B3 2.3mg 5.245mg Sardine
Vitamin B5 0.75mg 0.642mg Pacific saury raw
Vitamin B6 0.117mg 0.167mg Sardine
Vitamin B12 2µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Folate 15µg 10µg Pacific saury raw
Choline 65mg 75mg Sardine
Saturated Fat 0.118g 1.528g Pacific saury raw
Monounsaturated Fat 0.157g 3.869g Sardine
Polyunsaturated fat 0.202g 5.148g Sardine
Tryptophan 0.216mg 0.276mg Sardine
Threonine 0.844mg 1.079mg Sardine
Isoleucine 0.887mg 1.134mg Sardine
Leucine 1.565mg 2.001mg Sardine
Lysine 1.768mg 2.26mg Sardine
Methionine 0.57mg 0.729mg Sardine
Phenylalanine 0.752mg 0.961mg Sardine
Valine 0.992mg 1.268mg Sardine
Histidine 0.567mg 0.725mg Sardine
Omega-3 - EPA 0.033g 0.473g Sardine
Omega-3 - DHA 0.074g 0.509g Sardine
Omega-3 - DPA 0.014g 0g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
41%
Pacific saury raw
124%
Sardine
Minerals Daily Need Coverage Score
32%
Pacific saury raw
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 1.41g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.