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  6. Pacific saury raw vs. Mandarin orange

Pacific saury raw vs. Mandarin orange — In-Depth Nutrition Comparison

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Significant differences between Pacific saury raw and Mandarin orange

  • Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B3, Vitamin B5, Choline, and Manganese, however, Mandarin orange is richer in Vitamin C.
  • Pacific saury raw covers your daily Vitamin B12 needs 83% more than Mandarin orange.
  • Mandarin orange contains less Cholesterol.

Specific food types used in this comparison are Fish, pike, northern, raw and Tangerines, (mandarin oranges), raw.

Infographic

Pacific saury raw vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +54.1%
Contains more PotassiumPotassium +56%
Contains more IronIron +266.7%
Contains more CopperCopper +21.4%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +515.4%
Contains more SeleniumSelenium +12500%
Contains less SodiumSodium -94.9%

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% 4.2% 4% 75% 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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +511.7%
Contains more Vitamin B5Vitamin B5 +247.2%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +537.3%
Contains more Vitamin CVitamin C +602.6%
Contains more Vitamin AVitamin A +872.9%
~equal in Vitamin E ~0.2mg
~equal in Vitamin B1 ~0.058mg
~equal in Folate ~16µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2277.8%
Contains more FatsFats +122.6%
Contains more OtherOther +205.4%
Contains more CarbsCarbs +∞%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated Fat +161.7%
Contains more Poly. FatPolyunsaturated fat +210.8%
Contains less Sat. FatSaturated Fat -66.9%

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 Mandarin orange
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mandarin orange Opinion
Calories 88kcal 53kcal Pacific saury raw
Protein 19.26g 0.81g Pacific saury raw
Fats 0.69g 0.31g Pacific saury raw
Vitamin C 3.8mg 26.7mg Mandarin orange
Net carbs 0g 11.54g Mandarin orange
Carbs 0g 13.34g Mandarin orange
Cholesterol 39mg 0mg Mandarin orange
Vitamin D 99IU 0IU Pacific saury raw
Magnesium 31mg 12mg Pacific saury raw
Calcium 57mg 37mg Pacific saury raw
Potassium 259mg 166mg Pacific saury raw
Iron 0.55mg 0.15mg Pacific saury raw
Sugar 0g 10.58g Pacific saury raw
Fiber 0g 1.8g Mandarin orange
Copper 0.051mg 0.042mg Pacific saury raw
Zinc 0.67mg 0.07mg Pacific saury raw
Phosphorus 220mg 20mg Pacific saury raw
Sodium 39mg 2mg Mandarin orange
Vitamin A 70IU 681IU Mandarin orange
Vitamin A RAE 21µg 34µg Mandarin orange
Vitamin E 0.2mg 0.2mg
Vitamin D 2.5µg 0µg Pacific saury raw
Manganese 0.24mg 0.039mg Pacific saury raw
Selenium 12.6µg 0.1µg Pacific saury raw
Vitamin B1 0.058mg 0.058mg
Vitamin B2 0.063mg 0.036mg Pacific saury raw
Vitamin B3 2.3mg 0.376mg Pacific saury raw
Vitamin B5 0.75mg 0.216mg Pacific saury raw
Vitamin B6 0.117mg 0.078mg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 0µg Pacific saury raw
Folate 15µg 16µg Mandarin orange
Choline 65mg 10.2mg Pacific saury raw
Saturated Fat 0.118g 0.039g Mandarin orange
Monounsaturated Fat 0.157g 0.06g Pacific saury raw
Polyunsaturated fat 0.202g 0.065g Pacific saury raw
Tryptophan 0.216mg 0.002mg Pacific saury raw
Threonine 0.844mg 0.016mg Pacific saury raw
Isoleucine 0.887mg 0.017mg Pacific saury raw
Leucine 1.565mg 0.028mg Pacific saury raw
Lysine 1.768mg 0.032mg Pacific saury raw
Methionine 0.57mg 0.002mg Pacific saury raw
Phenylalanine 0.752mg 0.018mg Pacific saury raw
Valine 0.992mg 0.021mg Pacific saury raw
Histidine 0.567mg 0.011mg Pacific saury raw
Fructose 2.4g Mandarin orange
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Mandarin orange
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
41%
Pacific saury raw
16%
Mandarin orange
Minerals Daily Need Coverage Score
32%
Pacific saury raw
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 47)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.079g)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.