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

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A recap on differences between pacific saury raw and oatmeal

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, and selenium; however, oatmeal is higher in iron, vitamin B1, manganese, vitamin B6, and vitamin B2.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than oatmeal.
  • Oatmeal has less cholesterol.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Fish, pike, northern, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Pacific saury raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +19.2%
Contains more PotassiumPotassium +324.6%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -20.4%
Contains more SeleniumSelenium +152%
Contains more CalciumCalcium +40.4%
Contains more IronIron +983.6%
Contains more CopperCopper +29.4%
Contains more ManganeseManganese +132.5%
~equal in Zinc ~0.62mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1283%
Contains more Vitamin AVitamin A +519%
Contains more Vitamin B1Vitamin B1 +348.3%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B6Vitamin B6 +147.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +193.3%

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +712.7%
Contains more OtherOther +98.2%
Contains more FatsFats +97.1%
Contains more CarbsCarbs +∞%
~equal in Water ~84.03g

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +149%
Contains more Poly. FatPolyunsaturated fat +110.9%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Oatmeal DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 5.96mg 68%
Protein 19.26g 2.37g 34%
Phosphorus 220mg 77mg 20%
Vitamin B1 0.058mg 0.26mg 17%
Selenium 12.6µg 5µg 14%
Manganese 0.24mg 0.558mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B6 0.117mg 0.29mg 13%
Vitamin A 21µg 130µg 12%
Vitamin B2 0.063mg 0.215mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 4.7mg 11%
Vitamin B5 0.75mg 0.317mg 9%
Folate 15µg 44µg 7%
Fiber 0g 1.7g 7%
Potassium 259mg 61mg 6%
Vitamin B3 2.3mg 3.025mg 5%
Starch 10.37g 4%
Carbs 0g 11.67g 4%
Vitamin C 3.8mg 0mg 4%
Copper 0.051mg 0.066mg 2%
Calcium 57mg 80mg 2%
Monounsaturated fat 0.157g 0.391g 1%
Polyunsaturated fat 0.202g 0.426g 1%
Calories 88kcal 68kcal 1%
Magnesium 31mg 26mg 1%
Vitamin E 0.2mg 0.07mg 1%
Fats 0.69g 1.36g 1%
Net carbs 0g 9.97g N/A
Sugar 0g 0.46g N/A
Zinc 0.67mg 0.62mg 0%
Sodium 39mg 49mg 0%
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.118g 0.226g 0%
Tryptophan 0.216mg 0.04mg 0%
Threonine 0.844mg 0.083mg 0%
Isoleucine 0.887mg 0.105mg 0%
Leucine 1.565mg 0.2mg 0%
Lysine 1.768mg 0.135mg 0%
Methionine 0.57mg 0.04mg 0%
Phenylalanine 0.752mg 0.13mg 0%
Valine 0.992mg 0.151mg 0%
Histidine 0.567mg 0.057mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
32%
Pacific saury raw
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.108g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 79)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 39mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.