Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between pacific saury raw and olive

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3; however, olive is higher in iron and copper.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than olive.
  • Olive has less cholesterol.

Food varieties used in this article are Fish, pike, northern, raw and Olives, ripe, canned (small-extra large).

Infographic

Pacific saury raw vs Olive 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%
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +675%
Contains more PotassiumPotassium +3137.5%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +7233.3%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +54.4%
Contains more IronIron +500%
Contains more CopperCopper +392.2%

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%
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6116.2%
Contains more Vitamin B5Vitamin B5 +4900%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.1%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin A ~20µg

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
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2192.9%
Contains more FatsFats +1447.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.3%
~equal in Water ~79.99g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +4924.2%
Contains more Poly. FatPolyunsaturated fat +351%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Olive DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 0.84g 37%
Iron 0.55mg 3.3mg 34%
Phosphorus 220mg 3mg 31%
Sodium 39mg 735mg 30%
Copper 0.051mg 0.251mg 22%
Selenium 12.6µg 0.9µg 21%
Monounsaturated fat 0.157g 7.888g 19%
Vitamin B5 0.75mg 0.015mg 15%
Fats 0.69g 10.68g 15%
Vitamin B3 2.3mg 0.037mg 14%
Fiber 0g 3.2g 13%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 10.3mg 10%
Vitamin E 0.2mg 1.65mg 10%
Manganese 0.24mg 0.02mg 10%
Vitamin B6 0.117mg 0.009mg 8%
Potassium 259mg 8mg 7%
Magnesium 31mg 4mg 6%
Saturated fat 0.118g 1.415g 6%
Vitamin B2 0.063mg 0mg 5%
Vitamin B1 0.058mg 0.003mg 5%
Polyunsaturated fat 0.202g 0.911g 5%
Zinc 0.67mg 0.22mg 4%
Folate 15µg 0µg 4%
Calcium 57mg 88mg 3%
Vitamin C 3.8mg 0.9mg 3%
Carbs 0g 6.26g 2%
Calories 88kcal 115kcal 1%
Vitamin K 0.1µg 1.4µg 1%
Net carbs 0g 3.06g N/A
Vitamin A 21µg 20µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0.026mg 0%
Isoleucine 0.887mg 0.031mg 0%
Leucine 1.565mg 0.05mg 0%
Lysine 1.768mg 0.032mg 0%
Methionine 0.57mg 0.012mg 0%
Phenylalanine 0.752mg 0.029mg 0%
Valine 0.992mg 0.038mg 0%
Histidine 0.567mg 0.023mg 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 Olive
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
4%
Olive
Minerals Daily Need Coverage Score
32%
Pacific saury raw
35%
Olive

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.297g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.5)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 39mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.