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  6. Pacific saury raw vs. Matzo

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

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How are pacific saury raw and matzo different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, and vitamin D; however, matzo is richer in selenium, iron, vitamin B1, manganese, vitamin B2, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Matzo has less cholesterol.

Fish, pike, northern, raw and Crackers, matzo, plain are the varieties used in this article.

Infographic

Pacific saury raw vs Matzo 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%
Matzo
Matzo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +338.5%
Contains more PotassiumPotassium +131.3%
Contains more PhosphorusPhosphorus +147.2%
Contains more IronIron +474.5%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +170.8%
Contains more SeleniumSelenium +192.9%
~equal in Zinc ~0.68mg

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%
Matzo
Matzo
5
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +501.9%
Contains more Vitamin B1Vitamin B1 +567.2%
Contains more Vitamin B2Vitamin B2 +361.9%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +13.3%
~equal in Vitamin B6 ~0.115mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Matzo DV% diff.
Vitamin B12 2µg 0µg 83%
Selenium 12.6µg 36.9µg 44%
Iron 0.55mg 3.16mg 33%
Carbs 0g 83.7g 28%
Vitamin B1 0.058mg 0.387mg 27%
Protein 19.26g 10g 19%
Phosphorus 220mg 89mg 19%
Vitamin B2 0.063mg 0.291mg 18%
Manganese 0.24mg 0.65mg 18%
Calories 88kcal 395kcal 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Fiber 0g 3g 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 10.8mg 10%
Vitamin B3 2.3mg 3.892mg 10%
Vitamin B5 0.75mg 0.443mg 6%
Potassium 259mg 112mg 4%
Vitamin C 3.8mg 0mg 4%
Calcium 57mg 13mg 4%
Polyunsaturated fat 0.202g 0.603g 3%
Sodium 39mg 0mg 2%
Vitamin A 21µg 0µg 2%
Folate 15µg 17µg 1%
Fats 0.69g 1.4g 1%
Vitamin E 0.2mg 0.06mg 1%
Magnesium 31mg 25mg 1%
Copper 0.051mg 0.06mg 1%
Net carbs 0g 80.7g N/A
Sugar 0g 0.29g N/A
Zinc 0.67mg 0.68mg 0%
Vitamin B6 0.117mg 0.115mg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.118g 0.226g 0%
Monounsaturated fat 0.157g 0.127g 0%
Tryptophan 0.216mg 0.116mg 0%
Threonine 0.844mg 0.267mg 0%
Isoleucine 0.887mg 0.371mg 0%
Leucine 1.565mg 0.692mg 0%
Lysine 1.768mg 0.193mg 0%
Methionine 0.57mg 0.176mg 0%
Phenylalanine 0.752mg 0.494mg 0%
Valine 0.992mg 0.42mg 0%
Histidine 0.567mg 0.213mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +92.6%
Contains more WaterWater +1735.3%
Contains more OtherOther +88.3%
Contains more FatsFats +102.9%
Contains more CarbsCarbs +∞%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +23.6%
Contains more Poly. FatPolyunsaturated fat +198.5%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.