Pacific saury raw vs. Olive — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
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:
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
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
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.
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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 price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
4%
Minerals Daily Need Coverage Score
32%
35%
Comparison summary
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 1.297g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw is cheaper (difference - $3.5)
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 39mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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.