Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are pacific saury raw and mustard different?

  • Pacific saury raw is richer in vitamin B12, vitamin D, phosphorus, vitamin B3, and vitamin B5, while mustard is higher in selenium, fiber, and iron.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than mustard.
  • Mustard is lower in cholesterol.
  • Mustard has a higher glycemic index (32) than pacific saury raw (0).

Fish, pike, northern, raw and Mustard, prepared, yellow types were used in this article.

Infographic

Pacific saury raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +70.4%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -96.5%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +10.5%
Contains more IronIron +192.7%
Contains more CopperCopper +45.1%
Contains more ManganeseManganese +75.8%
Contains more SeleniumSelenium +165.9%
~equal in Zinc ~0.64mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +190.2%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +205.2%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin KVitamin K +1300%

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +415%
Contains more FatsFats +384.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +198.2%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +1289.8%
Contains more Poly. FatPolyunsaturated fat +283.2%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mustard DV% diff.
Vitamin B12 2µg 0µg 83%
Sodium 39mg 1104mg 46%
Selenium 12.6µg 33.5µg 38%
Protein 19.26g 3.74g 31%
Fiber 0g 4g 16%
Phosphorus 220mg 108mg 16%
Iron 0.55mg 1.61mg 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.565mg 11%
Vitamin B1 0.058mg 0.177mg 10%
Vitamin B5 0.75mg 0.254mg 10%
Choline 65mg 22.4mg 8%
Manganese 0.24mg 0.422mg 8%
Monounsaturated fat 0.157g 2.182g 5%
Magnesium 31mg 48mg 4%
Polyunsaturated fat 0.202g 0.774g 4%
Vitamin C 3.8mg 0.3mg 4%
Fats 0.69g 3.34g 4%
Vitamin B6 0.117mg 0.07mg 4%
Potassium 259mg 152mg 3%
Copper 0.051mg 0.074mg 3%
Folate 15µg 7µg 2%
Carbs 0g 5.83g 2%
Vitamin A 21µg 5µg 2%
Vitamin K 0.1µg 1.4µg 1%
Calories 88kcal 60kcal 1%
Vitamin B2 0.063mg 0.07mg 1%
Vitamin E 0.2mg 0.36mg 1%
Calcium 57mg 63mg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.92g N/A
Zinc 0.67mg 0.64mg 0%
Starch 0.64g 0%
Trans fat 0.009g N/A
Saturated fat 0.118g 0.214g 0%
Tryptophan 0.216mg 0.009mg 0%
Threonine 0.844mg 0.167mg 0%
Isoleucine 0.887mg 0.146mg 0%
Leucine 1.565mg 0.292mg 0%
Lysine 1.768mg 0.264mg 0%
Methionine 0.57mg 0.076mg 0%
Phenylalanine 0.752mg 0.161mg 0%
Valine 0.992mg 0.189mg 0%
Histidine 0.567mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
32%
Pacific saury raw
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.096g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.1)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.