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  6. Pacific saury raw vs. Mashed potato

Pacific saury raw vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between pacific saury raw and mashed potato

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, choline, vitamin B3, and manganese, while mashed potato has more fiber.
  • Pacific saury raw's daily need coverage for vitamin B12 is 80% higher.
  • The amount of cholesterol in mashed potato is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fish, pike, northern, raw and Fast foods, potato, mashed.

Infographic

Pacific saury raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +216.7%
Contains more IronIron +77.4%
Contains more CopperCopper +45.7%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +144.9%
Contains more SeleniumSelenium +1475%
Contains more PotassiumPotassium +10.4%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +2757.1%
Contains more FolateFolate +66.7%
Contains more CholineCholine +385.1%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mashed potato DV% diff.
Vitamin B12 2µg 0.07µg 80%
Protein 19.26g 1.65g 35%
Phosphorus 220mg 59mg 23%
Selenium 12.6µg 0.8µg 21%
Vitamin B5 0.75mg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Sodium 39mg 306mg 12%
Choline 65mg 13.4mg 9%
Vitamin B3 2.3mg 1.08mg 8%
Polyunsaturated fat 0.202g 1.342g 8%
Manganese 0.24mg 0.098mg 6%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Carbs 0g 14.65g 5%
Zinc 0.67mg 0.22mg 4%
Vitamin B1 0.058mg 0.015mg 4%
Vitamin C 3.8mg 0mg 4%
Magnesium 31mg 15mg 4%
Vitamin B2 0.063mg 0.015mg 4%
Calcium 57mg 18mg 4%
Iron 0.55mg 0.31mg 3%
Fats 0.69g 2.82g 3%
Copper 0.051mg 0.035mg 2%
Vitamin A 21µg 43µg 2%
Saturated fat 0.118g 0.577g 2%
Folate 15µg 9µg 2%
Potassium 259mg 286mg 1%
Vitamin E 0.2mg 0.42mg 1%
Monounsaturated fat 0.157g 0.72g 1%
Calories 88kcal 89kcal 0%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Vitamin B6 0.117mg 0.12mg 0%
Trans fat 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.014g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1067.3%
Contains more FatsFats +308.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.5%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +358.6%
Contains more Poly. FatPolyunsaturated fat +564.4%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.