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  6. Pacific saury raw vs. Margarine

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

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How are pacific saury raw and margarine different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B3; however, margarine is richer in vitamin K, vitamin A, and vitamin E.
  • Daily need coverage for vitamin B12 for pacific saury raw is 79% higher.
  • Margarine has less cholesterol.

Fish, pike, northern, raw and Margarine, regular, 80% fat, composite, stick, without salt are the varieties used in this article.

Infographic

Pacific saury raw vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +1338.9%
Contains more IronIron +816.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +4300%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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% 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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B3Vitamin B3 +9900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more Vitamin B12Vitamin B12 +1900%
Contains more FolateFolate +1400%
Contains more CholineCholine +424.2%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin KVitamin K +92900%

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +11937.5%
Contains more WaterWater +377.7%
Contains more FatsFats +11597.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +69%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +24662.4%
Contains more Poly. FatPolyunsaturated fat +11930.7%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Margarine DV% diff.
Polyunsaturated fat 0.202g 24.302g 161%
Fats 0.69g 80.71g 123%
Monounsaturated fat 0.157g 38.877g 97%
Vitamin A 21µg 819µg 89%
Vitamin B12 2µg 0.1µg 79%
Vitamin K 0.1µg 93µg 77%
Saturated fat 0.118g 15.189g 69%
Vitamin E 0.2mg 9mg 59%
Protein 19.26g 0.16g 38%
Calories 88kcal 717kcal 31%
Phosphorus 220mg 5mg 31%
Selenium 12.6µg 0µg 23%
Vitamin B5 0.75mg 15%
Vitamin B3 2.3mg 0.023mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12.4mg 10%
Manganese 0.24mg 10%
Vitamin B6 0.117mg 0.009mg 8%
Magnesium 31mg 3mg 7%
Potassium 259mg 18mg 7%
Zinc 0.67mg 0mg 6%
Iron 0.55mg 0.06mg 6%
Copper 0.051mg 0mg 6%
Calcium 57mg 3mg 5%
Vitamin B1 0.058mg 0.01mg 4%
Folate 15µg 1µg 4%
Vitamin C 3.8mg 0.2mg 4%
Vitamin B2 0.063mg 0.037mg 2%
Sodium 39mg 2mg 2%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Trans fat 14.89g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

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

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
55%
Margarine
Minerals Daily Need Coverage Score
32%
Pacific saury raw
1%
Margarine

Comparison summary

Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 15.071g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.5)
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?
Margarine
Margarine is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 37mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.