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  6. Pacific saury raw vs. Oats

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

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Significant differences between pacific saury raw and oats

  • Pacific saury raw has more vitamin B12 and vitamin D; however, oats are richer in manganese, copper, vitamin B1, iron, phosphorus, fiber, magnesium, and zinc.
  • Oats cover your daily manganese needs 203% more than pacific saury raw.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Oats.

Infographic

Pacific saury raw vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +471%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +758.2%
Contains more CopperCopper +1127.5%
Contains more ZincZinc +492.5%
Contains more PhosphorusPhosphorus +137.7%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1948.3%
~equal in Calcium ~54mg

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%
Oats
Oats
4
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +139.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1215.5%
Contains more Vitamin B2Vitamin B2 +120.6%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more FolateFolate +273.3%
~equal in Vitamin B6 ~0.119mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Oats DV% diff.
Manganese 0.24mg 4.916mg 203%
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.626mg 64%
Vitamin B1 0.058mg 0.763mg 59%
Iron 0.55mg 4.72mg 52%
Phosphorus 220mg 523mg 43%
Fiber 0g 10.6g 42%
Magnesium 31mg 177mg 35%
Zinc 0.67mg 3.97mg 30%
Selenium 12.6µg 23%
Carbs 0g 66.27g 22%
Polyunsaturated fat 0.202g 2.535g 16%
Calories 88kcal 389kcal 15%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 1.349mg 12%
Choline 65mg 12%
Folate 15µg 56µg 10%
Fats 0.69g 6.9g 10%
Vitamin B3 2.3mg 0.961mg 8%
Vitamin B2 0.063mg 0.139mg 6%
Protein 19.26g 16.89g 5%
Potassium 259mg 429mg 5%
Saturated fat 0.118g 1.217g 5%
Monounsaturated fat 0.157g 2.178g 5%
Vitamin C 3.8mg 0mg 4%
Vitamin A 21µg 0µg 2%
Sodium 39mg 2mg 2%
Vitamin E 0.2mg 1%
Net carbs 0g 55.67g N/A
Calcium 57mg 54mg 0%
Vitamin B6 0.117mg 0.119mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.234mg 0%
Threonine 0.844mg 0.575mg 0%
Isoleucine 0.887mg 0.694mg 0%
Leucine 1.565mg 1.284mg 0%
Lysine 1.768mg 0.701mg 0%
Methionine 0.57mg 0.312mg 0%
Phenylalanine 0.752mg 0.895mg 0%
Valine 0.992mg 0.937mg 0%
Histidine 0.567mg 0.405mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g 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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +14%
Contains more WaterWater +860.1%
Contains more FatsFats +900%
Contains more CarbsCarbs +∞%
Contains more OtherOther +52.2%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +1287.3%
Contains more Poly. FatPolyunsaturated fat +1155%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.