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  6. Pacific saury raw vs. Mustard oil

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

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A recap on differences between Pacific saury raw and Mustard oil

  • Mustard oil has less Vitamin B12, Phosphorus, Selenium, Vitamin B5, Vitamin B3, Manganese, Vitamin B6, Potassium, and Magnesium.
  • Pacific saury raw covers your daily Vitamin B12 needs 83% more than Mustard oil.
  • Pacific saury raw has less Saturated Fat.

Food varieties used in this article are Fish, pike, northern, raw and Oil, mustard.

Infographic

Pacific saury raw vs Mustard oil 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.
Pacific saury raw
Pacific saury raw
9
:
1
Mustard oil
Mustard oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Pacific saury raw
Pacific saury raw
12
:
0
Mustard oil
Mustard oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
1
Mustard oil
Mustard oil
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14392.8%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14392.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Mustard oil
Mustard oil
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +37598.7%
Contains more Polyunsaturated fat +10409.9%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +37598.7%
Contains more Polyunsaturated fat +10409.9%

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 Mustard oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mustard oil Opinion
Protein 19.26g 0g Pacific saury raw
Fats 0.69g 100g Mustard oil
Calories 88kcal 884kcal Mustard oil
Calcium 57mg 0mg Pacific saury raw
Iron 0.55mg 0mg Pacific saury raw
Magnesium 31mg 0mg Pacific saury raw
Phosphorus 220mg 0mg Pacific saury raw
Potassium 259mg 0mg Pacific saury raw
Sodium 39mg 0mg Mustard oil
Zinc 0.67mg 0mg Pacific saury raw
Copper 0.051mg 0mg Pacific saury raw
Manganese 0.24mg 0mg Pacific saury raw
Selenium 12.6µg 0µg Pacific saury raw
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0mg Pacific saury raw
Vitamin B2 0.063mg 0mg Pacific saury raw
Vitamin B3 2.3mg 0mg Pacific saury raw
Vitamin B5 0.75mg 0mg Pacific saury raw
Vitamin B6 0.117mg 0mg Pacific saury raw
Folate 15µg 0µg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg Mustard oil
Saturated Fat 0.118g 11.582g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 59.187g Mustard oil
Polyunsaturated fat 0.202g 21.23g Mustard oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Mustard oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
42%
Pacific saury raw
0%
Mustard oil
Minerals Daily Need Coverage Score
32%
Pacific saury raw
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 11.464g)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 39mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.