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  6. Pacific saury raw vs. Rainbow trout

Pacific saury raw vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and rainbow trout

  • Pacific saury raw has more manganese; however, rainbow trout is richer in vitamin B12, vitamin D, vitamin B3, selenium, vitamin B5, vitamin B6, vitamin E, and vitamin A.
  • Rainbow trout's daily need coverage for vitamin B12 is 96% more.
  • Pacific saury raw contains 22 times more manganese than rainbow trout. Pacific saury raw contains 0.24mg of manganese, while rainbow trout contains 0.011mg.
  • Pacific saury raw contains less cholesterol.

The food varieties used in the comparison are Fish, pike, northern, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Pacific saury raw vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +128%
Contains more IronIron +77.4%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +2081.8%
Contains more PotassiumPotassium +45.6%
Contains more SeleniumSelenium +87.3%
~equal in Copper ~0.046mg
~equal in Phosphorus ~226mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +31%
Contains more FolateFolate +36.4%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +1070%
Contains more Vitamin DVitamin D +536%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +142%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin B12Vitamin B12 +115%
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more OtherOther +1312.5%
Contains more FatsFats +795.7%
~equal in Protein ~19.94g
~equal in Carbs ~0g
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1160.5%
Contains more Poly. FatPolyunsaturated fat +646%

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 Rainbow trout
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rainbow trout DV% diff.
Vitamin B12 2µg 4.3µg 96%
Vitamin D 99IU 635IU 67%
Vitamin D 2.5µg 15.9µg 67%
Vitamin B3 2.3mg 5.567mg 20%
Selenium 12.6µg 23.6µg 20%
Vitamin B5 0.75mg 1.667mg 18%
Vitamin B6 0.117mg 0.34mg 17%
Vitamin E 0.2mg 2.34mg 14%
Manganese 0.24mg 0.011mg 10%
Polyunsaturated fat 0.202g 1.507g 9%
Fats 0.69g 6.18g 8%
Vitamin A 21µg 84µg 7%
Cholesterol 39mg 59mg 7%
Saturated fat 0.118g 1.383g 6%
Vitamin B1 0.058mg 0.12mg 5%
Monounsaturated fat 0.157g 1.979g 5%
Potassium 259mg 377mg 3%
Iron 0.55mg 0.31mg 3%
Calcium 57mg 25mg 3%
Calories 88kcal 141kcal 3%
Zinc 0.67mg 0.45mg 2%
Vitamin B2 0.063mg 0.09mg 2%
Sodium 39mg 51mg 1%
Phosphorus 220mg 226mg 1%
Copper 0.051mg 0.046mg 1%
Magnesium 31mg 25mg 1%
Protein 19.26g 19.94g 1%
Folate 15µg 11µg 1%
Vitamin C 3.8mg 2.9mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Choline 65mg 65mg 0%
Tryptophan 0.216mg 0.234mg 0%
Threonine 0.844mg 0.915mg 0%
Isoleucine 0.887mg 0.962mg 0%
Leucine 1.565mg 1.696mg 0%
Lysine 1.768mg 1.916mg 0%
Methionine 0.57mg 0.618mg 0%
Phenylalanine 0.752mg 0.815mg 0%
Valine 0.992mg 1.075mg 0%
Histidine 0.567mg 0.614mg 0%
Omega-3 - EPA 0.033g 0.217g N/A
Omega-3 - DHA 0.074g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.014g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Rainbow trout
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
39%
Pacific saury raw
95%
Rainbow trout
Minerals Daily Need Coverage Score
32%
Pacific saury raw
33%
Rainbow trout

Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.265g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.