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  6. Pacific saury raw vs. Neufchâtel cheese

Pacific saury raw vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Summary of differences between pacific saury raw and neufchâtel cheese

  • Pacific saury raw has more vitamin B12, selenium, vitamin B3, phosphorus, and manganese, while neufchâtel cheese has more vitamin A and vitamin B2.
  • Pacific saury raw covers your daily need for vitamin B12, 71% more than neufchâtel cheese.
  • Pacific saury raw contains 22 times more manganese than neufchâtel cheese. While pacific saury raw contains 0.24mg of manganese, neufchâtel cheese contains only 0.011mg.
  • The amount of cholesterol in pacific saury raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of neufchâtel cheese is 27.

These are the specific foods used in this comparison Fish, pike, northern, raw and Cheese, neufchatel.

Infographic

Pacific saury raw vs Neufchâtel cheese 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +210%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +323.1%
Contains more CopperCopper +88.9%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +2081.8%
Contains more SeleniumSelenium +320%
Contains more CalciumCalcium +105.3%
Contains more ZincZinc +22.4%

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B3Vitamin B3 +995.2%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +566.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1047.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +146%
Contains more Vitamin KVitamin K +1600%
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Neufchâtel cheese DV% diff.
Vitamin B12 2µg 0.3µg 71%
Saturated fat 0.118g 12.79g 58%
Fats 0.69g 22.78g 34%
Vitamin A 21µg 241µg 24%
Protein 19.26g 9.15g 20%
Selenium 12.6µg 3µg 17%
Monounsaturated fat 0.157g 5.784g 14%
Vitamin B3 2.3mg 0.21mg 13%
Vitamin D 2.5µg 13%
Sodium 39mg 334mg 13%
Phosphorus 220mg 138mg 12%
Choline 65mg 12%
Cholesterol 39mg 74mg 12%
Vitamin D 99IU 12%
Manganese 0.24mg 0.011mg 10%
Calories 88kcal 253kcal 8%
Vitamin B2 0.063mg 0.155mg 7%
Vitamin B6 0.117mg 0.041mg 6%
Calcium 57mg 117mg 6%
Iron 0.55mg 0.13mg 5%
Magnesium 31mg 10mg 5%
Polyunsaturated fat 0.202g 0.97g 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B5 0.75mg 0.575mg 4%
Copper 0.051mg 0.027mg 3%
Vitamin B1 0.058mg 0.022mg 3%
Potassium 259mg 152mg 3%
Vitamin E 0.2mg 0.4mg 1%
Vitamin K 0.1µg 1.7µg 1%
Carbs 0g 3.59g 1%
Zinc 0.67mg 0.82mg 1%
Net carbs 0g 3.59g N/A
Sugar 0g 3.19g N/A
Starch 0.5g 0%
Folate 15µg 14µg 0%
Tryptophan 0.216mg 0.106mg 0%
Threonine 0.844mg 0.359mg 0%
Isoleucine 0.887mg 0.501mg 0%
Leucine 1.565mg 1.013mg 0%
Lysine 1.768mg 0.875mg 0%
Methionine 0.57mg 0.294mg 0%
Phenylalanine 0.752mg 0.448mg 0%
Valine 0.992mg 0.609mg 0%
Histidine 0.567mg 0.27mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - ALA 0.117g N/A
Omega-3 - DPA 0.014g 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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +110.5%
Contains more WaterWater +25.1%
Contains more FatsFats +3201.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.2%

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +3584.1%
Contains more Poly. FatPolyunsaturated fat +380.2%

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.