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  6. Pacific saury raw vs. Fontina

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.

Infographic

Pacific saury raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Fontina 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

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
26% 31% 38% 4%
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
65% 29% 6%
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%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.