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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
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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.
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%

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%

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
38%
Hamburger
Minerals Daily Need Coverage Score
32%
Pacific saury raw
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 4.978g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 66)
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.

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.