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  6. Pacific saury raw vs. Focaccia

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

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A recap on differences between pacific saury raw and focaccia

  • Pacific saury raw has more vitamin B12, vitamin D, phosphorus, and choline; however, focaccia is higher in vitamin B1, iron, folate, and vitamin B2.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than focaccia.
  • Focaccia has less cholesterol.
  • The glycemic index of focaccia is higher.

Food varieties used in this article are Fish, pike, northern, raw and Focaccia, Italian flatbread, plain.

Infographic

Pacific saury raw vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +62.9%
Contains more PotassiumPotassium +127.2%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -93%
Contains more IronIron +474.5%
Contains more CopperCopper +78.4%
Contains more ZincZinc +98.5%
Contains more ManganeseManganese +51.7%
Contains more SeleniumSelenium +26.2%

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 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2141.4%
Contains more Vitamin EVitamin E +610%
Contains more Vitamin B1Vitamin B1 +710.3%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +820%
~equal in Vitamin B6 ~0.113mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Focaccia DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin B1 0.058mg 0.47mg 34%
Iron 0.55mg 3.16mg 33%
Folate 15µg 138µg 31%
Sodium 39mg 561mg 23%
Protein 19.26g 8.77g 21%
Vitamin B2 0.063mg 0.301mg 18%
Monounsaturated fat 0.157g 5.67g 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Phosphorus 220mg 128mg 13%
Carbs 0g 35.82g 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 2.9mg 11%
Fats 0.69g 7.89g 11%
Vitamin B3 2.3mg 3.67mg 9%
Vitamin E 0.2mg 1.42mg 8%
Calories 88kcal 249kcal 8%
Fiber 0g 1.8g 7%
Selenium 12.6µg 15.9µg 6%
Zinc 0.67mg 1.33mg 6%
Vitamin K 0.1µg 5.7µg 5%
Manganese 0.24mg 0.364mg 5%
Polyunsaturated fat 0.202g 0.994g 5%
Copper 0.051mg 0.091mg 4%
Potassium 259mg 114mg 4%
Vitamin C 3.8mg 0mg 4%
Saturated fat 0.118g 0.877g 3%
Magnesium 31mg 20mg 3%
Vitamin A 21µg 0µg 2%
Calcium 57mg 35mg 2%
Vitamin B5 0.75mg 0.645mg 2%
Net carbs 0g 34.02g N/A
Sugar 0g 1.75g N/A
Vitamin B6 0.117mg 0.113mg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 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

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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +119.6%
Contains more WaterWater +71.9%
Contains more FatsFats +1043.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +42.5%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +3511.5%
Contains more Poly. FatPolyunsaturated fat +392.1%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.