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  6. Pacific saury raw vs. Hamburger

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

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Important differences between pacific saury raw and hamburgers

  • Pacific saury raw has more vitamin B12 and phosphorus; however, hamburgers are richer in iron, zinc, vitamin B3, vitamin B2, vitamin B1, and folate.
  • Hamburgers' daily need coverage for iron is 29% more.
  • Pacific saury raw contains 2 times more phosphorus than hamburgers. Pacific saury raw contains 220mg of phosphorus, while hamburgers contain 136mg.
  • Pacific saury raw contains less sodium.
  • Hamburgers have a higher glycemic index. The glycemic index of hamburgers is 66, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Pacific saury raw vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +55%
Contains more PotassiumPotassium +14.6%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +78.9%
Contains more IronIron +423.6%
Contains more CopperCopper +78.4%
Contains more ZincZinc +328.4%
~equal in Manganese ~0.217mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B12Vitamin B12 +38.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +274.1%
Contains more Vitamin B2Vitamin B2 +296.8%
Contains more Vitamin B3Vitamin B3 +133.3%
Contains more Vitamin B6Vitamin B6 +73.5%
Contains more FolateFolate +273.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Hamburger DV% diff.
Iron 0.55mg 2.88mg 29%
Vitamin B12 2µg 1.44µg 23%
Saturated fat 0.118g 5.096g 23%
Selenium 12.6µg 23%
Fats 0.69g 14.36g 21%
Zinc 0.67mg 2.87mg 20%
Vitamin B3 2.3mg 5.365mg 19%
Sodium 39mg 414mg 16%
Vitamin B2 0.063mg 0.25mg 14%
Monounsaturated fat 0.157g 5.495g 13%
Vitamin B1 0.058mg 0.217mg 13%
Vitamin D 2.5µg 13%
Phosphorus 220mg 136mg 12%
Choline 65mg 12%
Vitamin D 99IU 12%
Folate 15µg 56µg 10%
Calories 88kcal 295kcal 10%
Vitamin B5 0.75mg 0.31mg 9%
Carbs 0g 24.1g 8%
Vitamin B6 0.117mg 0.203mg 7%
Calcium 57mg 102mg 5%
Copper 0.051mg 0.091mg 4%
Fiber 0g 0.9g 4%
Protein 19.26g 17.08g 4%
Vitamin C 3.8mg 0mg 4%
Fructose 2.03g 3%
Magnesium 31mg 20mg 3%
Cholesterol 39mg 47mg 3%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 1%
Manganese 0.24mg 0.217mg 1%
Potassium 259mg 226mg 1%
Polyunsaturated fat 0.202g 0.38g 1%
Net carbs 0g 23.2g N/A
Sugar 0g 4.15g N/A
Vitamin K 0.1µg 0%
Trans fat 0.814g N/A
Tryptophan 0.216mg 0.206mg 0%
Threonine 0.844mg 0.666mg 0%
Isoleucine 0.887mg 0.716mg 0%
Leucine 1.565mg 1.319mg 0%
Lysine 1.768mg 1.226mg 0%
Methionine 0.57mg 0.37mg 0%
Phenylalanine 0.752mg 0.677mg 0%
Valine 0.992mg 0.823mg 0%
Histidine 0.567mg 0.505mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +12.8%
Contains more WaterWater +85%
Contains more FatsFats +1981.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +58.4%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +3400%
Contains more Poly. FatPolyunsaturated fat +88.1%

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

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.