Pacific saury raw vs. Gratin — In-Depth Nutrition Comparison
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A recap on differences between pacific saury raw and gratin
- Pacific saury raw has more vitamin B12, selenium, vitamin D, phosphorus, vitamin B3, and vitamin B5; however, gratin is higher in copper and fiber.
- Pacific saury raw covers your daily vitamin B12 needs 83% more than gratin.
- Pacific saury raw has less sodium.
Food varieties used in this article are Fish, pike, northern, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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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 | +55% |
| Contains more PhosphorusPhosphorus | +94.7% |
| Contains less SodiumSodium | -91% |
| Contains more ManganeseManganese | +49.1% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +108.8% |
| Contains more PotassiumPotassium | +52.9% |
| Contains more IronIron | +16.4% |
| Contains more CopperCopper | +213.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +131.6% |
| Contains more Vitamin B5Vitamin B5 | +93.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +36.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +160.5% |
| Contains more Vitamin AVitamin A | +204.8% |
| Contains more Vitamin B1Vitamin B1 | +10.3% |
| Contains more Vitamin B2Vitamin B2 | +84.1% |
| Contains more Vitamin B6Vitamin B6 | +48.7% |
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:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
| Contains more ProteinProtein | +280.6% |
| Contains more FatsFats | +1000% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +84.1% |
~equal in
Water
~74g
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
4.733 g
Monounsaturated fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +1268.8% |
| Contains more Poly. FatPolyunsaturated fat | +36.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2µg | 0µg | 83% |
| Protein | 19.26g | 5.06g | 28% |
| Saturated fat | 0.118g | 4.733g | 21% |
| Selenium | 12.6µg | 2.7µg | 18% |
| Sodium | 39mg | 433mg | 17% |
| Phosphorus | 220mg | 113mg | 15% |
| Vitamin D | 2.5µg | 0µg | 13% |
| Copper | 0.051mg | 0.16mg | 12% |
| Vitamin D | 99IU | 0IU | 12% |
| Choline | 65mg | 12% | |
| Fats | 0.69g | 7.59g | 11% |
| Vitamin B3 | 2.3mg | 0.993mg | 8% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin C | 3.8mg | 9.9mg | 7% |
| Vitamin B5 | 0.75mg | 0.387mg | 7% |
| Calcium | 57mg | 119mg | 6% |
| Vitamin A | 21µg | 64µg | 5% |
| Cholesterol | 39mg | 23mg | 5% |
| Monounsaturated fat | 0.157g | 2.149g | 5% |
| Potassium | 259mg | 396mg | 4% |
| Carbs | 0g | 11.27g | 4% |
| Vitamin B6 | 0.117mg | 0.174mg | 4% |
| Vitamin B2 | 0.063mg | 0.116mg | 4% |
| Magnesium | 31mg | 20mg | 3% |
| Manganese | 0.24mg | 0.161mg | 3% |
| Calories | 88kcal | 132kcal | 2% |
| Vitamin B1 | 0.058mg | 0.064mg | 1% |
| Vitamin E | 0.2mg | 1% | |
| Folate | 15µg | 11µg | 1% |
| Iron | 0.55mg | 0.64mg | 1% |
| Net carbs | 0g | 9.47g | N/A |
| Zinc | 0.67mg | 0.69mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Polyunsaturated fat | 0.202g | 0.276g | 0% |
| Tryptophan | 0.216mg | 0.07mg | 0% |
| Threonine | 0.844mg | 0.192mg | 0% |
| Isoleucine | 0.887mg | 0.284mg | 0% |
| Leucine | 1.565mg | 0.443mg | 0% |
| Lysine | 1.768mg | 0.381mg | 0% |
| Methionine | 0.57mg | 0.117mg | 0% |
| Phenylalanine | 0.752mg | 0.254mg | 0% |
| Valine | 0.992mg | 0.325mg | 0% |
| Histidine | 0.567mg | 0.151mg | 0% |
| Omega-3 - EPA | 0.033g | N/A | |
| Omega-3 - DHA | 0.074g | N/A | |
| Omega-3 - DPA | 0.014g | 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%
14%
Minerals Daily Need Coverage Score
32%
32%
Comparison summary
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 4.615g)
Which food is lower in Cholesterol?
Gratin is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.