Pacific saury raw vs. Fontina — In-Depth Nutrition Comparison
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Important differences between pacific saury raw and fontina
- Pacific saury raw has more vitamin B3, vitamin B12, and vitamin D; however, fontina is richer in calcium, zinc, phosphorus, and vitamin A.
- Fontina's daily need coverage for saturated fat is 95% more.
- Pacific saury raw contains 15 times more vitamin B3 than fontina. Pacific saury raw contains 2.3mg of vitamin B3, while fontina contains 0.15mg.
- Pacific saury raw contains less cholesterol.
- Fontina has a higher glycemic index. The glycemic index of fontina is 27, while the glycemic index of pacific saury raw is 0.
The food varieties used in the comparison are Fish, pike, northern, raw and Cheese, fontina.
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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.
| Contains more MagnesiumMagnesium | +121.4% |
| Contains more PotassiumPotassium | +304.7% |
| Contains more IronIron | +139.1% |
| Contains more CopperCopper | +104% |
| Contains less SodiumSodium | -95.1% |
| Contains more ManganeseManganese | +1614.3% |
| Contains more CalciumCalcium | +864.9% |
| Contains more ZincZinc | +422.4% |
| Contains more PhosphorusPhosphorus | +57.3% |
| Contains more SeleniumSelenium | +15.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +316.7% |
| Contains more Vitamin B1Vitamin B1 | +176.2% |
| Contains more Vitamin B3Vitamin B3 | +1433.3% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +41% |
| Contains more Vitamin B12Vitamin B12 | +19% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +322.1% |
| Contains more Vitamin AVitamin A | +1142.9% |
| Contains more Vitamin EVitamin E | +35% |
| Contains more Vitamin B2Vitamin B2 | +223.8% |
| Contains more Vitamin KVitamin K | +2500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
Protein:
25.6 g
Fats:
31.14 g
Carbs:
1.55 g
Water:
37.92 g
Other:
3.79 g
| Contains more WaterWater | +108.1% |
| Contains more ProteinProtein | +32.9% |
| Contains more FatsFats | +4413% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +235.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
19.196 g
Monounsaturated fat:
Mono. Fat
8.687 g
Polyunsaturated fat:
Poly. Fat
1.654 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +5433.1% |
| Contains more Poly. FatPolyunsaturated fat | +718.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.118g | 19.196g | 87% |
| Calcium | 57mg | 550mg | 49% |
| Fats | 0.69g | 31.14g | 47% |
| Sodium | 39mg | 800mg | 33% |
| Vitamin A | 21µg | 261µg | 27% |
| Zinc | 0.67mg | 3.5mg | 26% |
| Cholesterol | 39mg | 116mg | 26% |
| Monounsaturated fat | 0.157g | 8.687g | 21% |
| Phosphorus | 220mg | 346mg | 18% |
| Calories | 88kcal | 389kcal | 15% |
| Vitamin B12 | 2µg | 1.68µg | 13% |
| Vitamin B3 | 2.3mg | 0.15mg | 13% |
| Protein | 19.26g | 25.6g | 13% |
| Vitamin B2 | 0.063mg | 0.204mg | 11% |
| Polyunsaturated fat | 0.202g | 1.654g | 10% |
| Vitamin D | 2.5µg | 0.6µg | 10% |
| Manganese | 0.24mg | 0.014mg | 10% |
| Vitamin D | 99IU | 23IU | 10% |
| Choline | 65mg | 15.4mg | 9% |
| Vitamin B5 | 0.75mg | 0.429mg | 6% |
| Potassium | 259mg | 64mg | 6% |
| Iron | 0.55mg | 0.23mg | 4% |
| Vitamin C | 3.8mg | 0mg | 4% |
| Magnesium | 31mg | 14mg | 4% |
| Vitamin B6 | 0.117mg | 0.083mg | 3% |
| Copper | 0.051mg | 0.025mg | 3% |
| Selenium | 12.6µg | 14.5µg | 3% |
| Vitamin B1 | 0.058mg | 0.021mg | 3% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Folate | 15µg | 6µg | 2% |
| Carbs | 0g | 1.55g | 1% |
| Net carbs | 0g | 1.55g | N/A |
| Sugar | 0g | 1.55g | N/A |
| Vitamin E | 0.2mg | 0.27mg | 0% |
| Tryptophan | 0.216mg | 0.361mg | 0% |
| Threonine | 0.844mg | 0.935mg | 0% |
| Isoleucine | 0.887mg | 1.384mg | 0% |
| Leucine | 1.565mg | 2.664mg | 0% |
| Lysine | 1.768mg | 2.328mg | 0% |
| Methionine | 0.57mg | 0.706mg | 0% |
| Phenylalanine | 0.752mg | 1.497mg | 0% |
| Valine | 0.992mg | 1.926mg | 0% |
| Histidine | 0.567mg | 0.959mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
32%
63%
Comparison summary
Which food is lower in Cholesterol?
Pacific saury raw is lower in Cholesterol (difference - 77mg)
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 761mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 19.078g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury raw is cheaper (difference - $3.5)
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is richer in minerals?
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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.