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
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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.
| 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% |
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.
| 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
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
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
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
32%
45%
Comparison summary
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 0.108g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 79)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 39mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.