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  6. Pacific saury raw vs. Omelette

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

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Important differences between pacific saury raw and omelette

  • Pacific saury raw has more vitamin B12 and vitamin B3; however, omelette is richer in choline, vitamin B2, selenium, iron, vitamin A, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 91% more.
  • Pacific saury raw contains 36 times more vitamin B3 than omelette. Pacific saury raw contains 2.3mg of vitamin B3, while omelette contains 0.064mg.
  • Pacific saury raw contains less cholesterol.

The food varieties used in the comparison are Fish, pike, northern, raw and Egg, whole, cooked, omelet.

Infographic

Pacific saury raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +181.8%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +121.4%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +900%
Contains more IronIron +169.1%
Contains more CopperCopper +23.5%
Contains more ZincZinc +62.7%
Contains more SeleniumSelenium +104.8%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +47.1%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B12Vitamin B12 +163.2%
Contains more Vitamin AVitamin A +719%
Contains more Vitamin EVitamin E +545%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +160%
Contains more CholineCholine +280.9%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Omelette DV% diff.
Cholesterol 39mg 313mg 91%
Vitamin B12 2µg 0.76µg 52%
Choline 65mg 247.6mg 33%
Vitamin B2 0.063mg 0.386mg 25%
Selenium 12.6µg 25.8µg 24%
Fats 0.69g 11.66g 17%
Protein 19.26g 10.57g 17%
Polyunsaturated fat 0.202g 2.712g 17%
Vitamin A 21µg 172µg 17%
Saturated fat 0.118g 3.319g 15%
Vitamin B3 2.3mg 0.064mg 14%
Monounsaturated fat 0.157g 4.843g 12%
Iron 0.55mg 1.48mg 12%
Vitamin B5 0.75mg 1.289mg 11%
Manganese 0.24mg 0.024mg 9%
Phosphorus 220mg 167mg 8%
Vitamin E 0.2mg 1.29mg 7%
Folate 15µg 39µg 6%
Sodium 39mg 155mg 5%
Magnesium 31mg 11mg 5%
Zinc 0.67mg 1.09mg 4%
Potassium 259mg 117mg 4%
Vitamin D 2.5µg 1.7µg 4%
Vitamin K 0.1µg 4.5µg 4%
Vitamin D 99IU 69IU 4%
Vitamin C 3.8mg 0mg 4%
Calories 88kcal 154kcal 3%
Vitamin B6 0.117mg 0.143mg 2%
Vitamin B1 0.058mg 0.034mg 2%
Copper 0.051mg 0.063mg 1%
Calcium 57mg 48mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.216mg 0.14mg 0%
Threonine 0.844mg 0.467mg 0%
Isoleucine 0.887mg 0.565mg 0%
Leucine 1.565mg 0.913mg 0%
Lysine 1.768mg 0.767mg 0%
Methionine 0.57mg 0.319mg 0%
Phenylalanine 0.752mg 0.572mg 0%
Valine 0.992mg 0.722mg 0%
Histidine 0.567mg 0.26mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.049g N/A
Omega-3 - DPA 0.014g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +82.2%
Contains more OtherOther +13%
Contains more FatsFats +1589.9%
Contains more CarbsCarbs +∞%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +2984.7%
Contains more Poly. FatPolyunsaturated fat +1242.6%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.