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  6. Pacific saury raw vs. French fries

Pacific saury raw vs. French fries — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and french fries

  • Pacific saury raw has more vitamin B12, selenium, vitamin D, and phosphorus; however, french fries are richer in vitamin B6, fiber, vitamin E, and potassium.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than french fries.
  • French fries contain less cholesterol.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Pacific saury raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +216.7%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -81.4%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +12.9%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +47.3%
Contains more CopperCopper +143.1%
~equal in Manganese ~0.247mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.6%
Contains more Vitamin CVitamin C +23.7%
Contains more Vitamin EVitamin E +735%
Contains more Vitamin B1Vitamin B1 +193.1%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B6Vitamin B6 +217.9%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pacific saury raw French fries DV% diff.
Vitamin B12 2µg 0µg 83%
Polyunsaturated fat 0.202g 5.398g 35%
Protein 19.26g 3.43g 32%
Fats 0.69g 14.73g 22%
Selenium 12.6µg 0.9µg 21%
Vitamin B6 0.117mg 0.372mg 20%
Fiber 0g 3.8g 15%
Monounsaturated fat 0.157g 5.969g 15%
Carbs 0g 41.44g 14%
Phosphorus 220mg 125mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Calories 88kcal 312kcal 11%
Saturated fat 0.118g 2.336g 10%
Vitamin E 0.2mg 1.67mg 10%
Vitamin K 0.1µg 11.2µg 9%
Potassium 259mg 579mg 9%
Vitamin B1 0.058mg 0.17mg 9%
Copper 0.051mg 0.124mg 8%
Sodium 39mg 210mg 7%
Choline 65mg 36.8mg 5%
Vitamin B3 2.3mg 3.004mg 4%
Calcium 57mg 18mg 4%
Folate 15µg 30µg 4%
Vitamin B5 0.75mg 0.58mg 3%
Iron 0.55mg 0.81mg 3%
Vitamin B2 0.063mg 0.039mg 2%
Vitamin A 21µg 0µg 2%
Zinc 0.67mg 0.5mg 2%
Magnesium 31mg 35mg 1%
Vitamin C 3.8mg 4.7mg 1%
Net carbs 0g 37.64g N/A
Sugar 0g 0.3g N/A
Manganese 0.24mg 0.247mg 0%
Trans fat 0.06g N/A
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 - ALA 0.407g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +461.5%
Contains more WaterWater +104.7%
Contains more FatsFats +2034.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +63.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +3701.9%
Contains more Poly. FatPolyunsaturated fat +2572.3%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.