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  6. Pacific saury raw vs. Groat

Pacific saury raw vs. Groat — In-Depth Nutrition Comparison

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Significant differences between Pacific saury raw and Groat

  • Pacific saury raw has more Vitamin B12, and Vitamin D, however, Groat is richer in Copper, Magnesium, Manganese, Fiber, Vitamin B3, Vitamin B2, Iron, and Phosphorus.
  • Groat covers your daily Copper needs 117% more than Pacific saury raw.

Specific food types used in this comparison are Fish, pike, northern, raw and Buckwheat.

Infographic

Pacific saury raw vs Groat 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.
Pacific saury raw
Pacific saury raw
2
:
8
Groat
Groat
Contains more Calcium +216.7%
Contains more Selenium +51.8%
Contains more Iron +300%
Contains more Magnesium +645.2%
Contains more Phosphorus +57.7%
Contains more Potassium +77.6%
Contains less Sodium -97.4%
Contains more Zinc +258.2%
Contains more Copper +2056.9%
Contains more Manganese +441.7%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +216.7%
Contains more Selenium +51.8%
Contains more Iron +300%
Contains more Magnesium +645.2%
Contains more Phosphorus +57.7%
Contains more Potassium +77.6%
Contains less Sodium -97.4%
Contains more Zinc +258.2%
Contains more Copper +2056.9%
Contains more Manganese +441.7%

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.
Pacific saury raw
Pacific saury raw
6
:
6
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +205.2%
Contains more Vitamin B5 +64.4%
Contains more Vitamin B6 +79.5%
Contains more Folate +100%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +205.2%
Contains more Vitamin B5 +64.4%
Contains more Vitamin B6 +79.5%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Groat
Groat
Contains more Protein +45.4%
Contains more Water +709.4%
Contains more Fats +392.8%
Contains more Carbs +∞%
Contains more Other +85.8%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +45.4%
Contains more Water +709.4%
Contains more Fats +392.8%
Contains more Carbs +∞%
Contains more Other +85.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Groat
Groat
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +562.4%
Contains more Polyunsaturated fat +414.4%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +562.4%
Contains more Polyunsaturated fat +414.4%

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 Groat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Groat Opinion
Net carbs 0g 61.5g Groat
Protein 19.26g 13.25g Pacific saury raw
Fats 0.69g 3.4g Groat
Carbs 0g 71.5g Groat
Calories 88kcal 343kcal Groat
Fiber 0g 10g Groat
Calcium 57mg 18mg Pacific saury raw
Iron 0.55mg 2.2mg Groat
Magnesium 31mg 231mg Groat
Phosphorus 220mg 347mg Groat
Potassium 259mg 460mg Groat
Sodium 39mg 1mg Groat
Zinc 0.67mg 2.4mg Groat
Copper 0.051mg 1.1mg Groat
Manganese 0.24mg 1.3mg Groat
Selenium 12.6µg 8.3µg Pacific saury raw
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.101mg Groat
Vitamin B2 0.063mg 0.425mg Groat
Vitamin B3 2.3mg 7.02mg Groat
Vitamin B5 0.75mg 1.233mg Groat
Vitamin B6 0.117mg 0.21mg Groat
Folate 15µg 30µg Groat
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg 0.192mg Pacific saury raw
Threonine 0.844mg 0.506mg Pacific saury raw
Isoleucine 0.887mg 0.498mg Pacific saury raw
Leucine 1.565mg 0.832mg Pacific saury raw
Lysine 1.768mg 0.672mg Pacific saury raw
Methionine 0.57mg 0.172mg Pacific saury raw
Phenylalanine 0.752mg 0.52mg Pacific saury raw
Valine 0.992mg 0.678mg Pacific saury raw
Histidine 0.567mg 0.309mg Pacific saury raw
Cholesterol 39mg 0mg Groat
Saturated Fat 0.118g 0.741g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 1.04g Groat
Polyunsaturated fat 0.202g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
33%
Groat
Minerals Daily Need Coverage Score
32%
Pacific saury raw
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.623g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.