Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Goat cheese

Pacific saury raw vs. Goat cheese — In-Depth Nutrition Comparison

Compare

How are pacific saury raw and goat cheese different?

  • Pacific saury raw is higher in vitamin B12 and selenium; however, goat cheese is richer in copper, vitamin B2, vitamin A, calcium, phosphorus, and iron.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Pacific saury raw contains 9 times more vitamin B12 than goat cheese. While pacific saury raw contains 2µg of vitamin B12, goat cheese contains only 0.22µg.
  • Pacific saury raw has less sodium.

Fish, pike, northern, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Pacific saury raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +63.9%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +158.1%
Contains more SeleniumSelenium +231.6%
Contains more CalciumCalcium +422.8%
Contains more IronIron +194.5%
Contains more CopperCopper +1005.9%
Contains more PhosphorusPhosphorus +70.5%
~equal in Magnesium ~29mg
~equal in Zinc ~0.66mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B3Vitamin B3 +100.3%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin B12Vitamin B12 +809.1%
Contains more FolateFolate +650%
Contains more CholineCholine +322.1%
Contains more Vitamin AVitamin A +1838.1%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +973%
Contains more Vitamin KVitamin K +2400%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +73.4%
Contains more ProteinProtein +12%
Contains more FatsFats +4224.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +160.2%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +4236.3%
Contains more Poly. FatPolyunsaturated fat +251%

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 Goat cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Goat cheese DV% diff.
Saturated fat 0.118g 20.639g 93%
Vitamin B12 2µg 0.22µg 74%
Copper 0.051mg 0.564mg 57%
Vitamin B2 0.063mg 0.676mg 47%
Fats 0.69g 29.84g 45%
Vitamin A 21µg 407µg 43%
Calcium 57mg 298mg 24%
Phosphorus 220mg 375mg 22%
Monounsaturated fat 0.157g 6.808g 17%
Selenium 12.6µg 3.8µg 16%
Sodium 39mg 415mg 16%
Calories 88kcal 364kcal 14%
Cholesterol 39mg 79mg 13%
Iron 0.55mg 1.62mg 13%
Vitamin B5 0.75mg 0.19mg 11%
Vitamin D 99IU 22IU 10%
Vitamin D 2.5µg 0.5µg 10%
Choline 65mg 15.4mg 9%
Vitamin B3 2.3mg 1.148mg 7%
Manganese 0.24mg 0.093mg 6%
Protein 19.26g 21.58g 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.117mg 0.06mg 4%
Potassium 259mg 158mg 3%
Polyunsaturated fat 0.202g 0.709g 3%
Folate 15µg 2µg 3%
Vitamin K 0.1µg 2.5µg 2%
Vitamin B1 0.058mg 0.072mg 1%
Net carbs 0g 0.12g N/A
Carbs 0g 0.12g 0%
Magnesium 31mg 29mg 0%
Sugar 0g 0.12g N/A
Zinc 0.67mg 0.66mg 0%
Vitamin E 0.2mg 0.26mg 0%
Tryptophan 0.216mg 0.227mg 0%
Threonine 0.844mg 0.805mg 0%
Isoleucine 0.887mg 0.893mg 0%
Leucine 1.565mg 1.861mg 0%
Lysine 1.768mg 1.549mg 0%
Methionine 0.57mg 0.575mg 0%
Phenylalanine 0.752mg 0.859mg 0%
Valine 0.992mg 1.485mg 0%
Histidine 0.567mg 0.589mg 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?

ok
ok
is better in case of low diet
Pacific saury raw Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Goat cheese
Minerals Daily Need Coverage Score
32%
Pacific saury raw
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 376mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 20.521g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.