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

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How are pacific saury raw and oregano different?

  • Pacific saury raw is higher in vitamin B12; however, oregano is richer in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, copper, and magnesium.
  • Daily need coverage for vitamin K for oregano is 518% higher.

Fish, pike, northern, raw and Spices, oregano, dried are the varieties used in this article.

Infographic

Pacific saury raw vs Oregano 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.
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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +771%
Contains more CalciumCalcium +2701.8%
Contains more PotassiumPotassium +386.5%
Contains more IronIron +6590.9%
Contains more CopperCopper +1141.2%
Contains more ZincZinc +301.5%
Contains less SodiumSodium -35.9%
Contains more ManganeseManganese +1979.2%

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%
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +65.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.2%
Contains more Vitamin AVitamin A +304.8%
Contains more Vitamin EVitamin E +9030%
Contains more Vitamin B1Vitamin B1 +205.2%
Contains more Vitamin B2Vitamin B2 +738.1%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +792.3%
Contains more Vitamin KVitamin K +621600%
Contains more FolateFolate +1480%

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +114%
Contains more WaterWater +694.8%
Contains more FatsFats +520.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +596.5%

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +356.1%
Contains more Poly. FatPolyunsaturated fat +577.7%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Oregano DV% diff.
Vitamin K 0.1µg 621.7µg 518%
Iron 0.55mg 36.8mg 453%
Manganese 0.24mg 4.99mg 207%
Fiber 0g 42.5g 170%
Calcium 57mg 1597mg 154%
Vitamin E 0.2mg 18.26mg 120%
Vitamin B12 2µg 0µg 83%
Vitamin B6 0.117mg 1.044mg 71%
Copper 0.051mg 0.633mg 65%
Magnesium 31mg 270mg 57%
Folate 15µg 237µg 56%
Vitamin B2 0.063mg 0.528mg 36%
Potassium 259mg 1260mg 29%
Carbs 0g 68.92g 23%
Protein 19.26g 9g 21%
Zinc 0.67mg 2.69mg 18%
Vitamin B3 2.3mg 4.64mg 15%
Selenium 12.6µg 4.5µg 15%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B1 0.058mg 0.177mg 10%
Phosphorus 220mg 148mg 10%
Calories 88kcal 265kcal 9%
Polyunsaturated fat 0.202g 1.369g 8%
Saturated fat 0.118g 1.551g 7%
Vitamin A 21µg 85µg 7%
Fats 0.69g 4.28g 6%
Choline 65mg 32.3mg 6%
Vitamin B5 0.75mg 0.921mg 3%
Vitamin C 3.8mg 2.3mg 2%
Fructose 1.13g 1%
Monounsaturated fat 0.157g 0.716g 1%
Sodium 39mg 25mg 1%
Net carbs 0g 26.42g N/A
Sugar 0g 4.09g N/A
Tryptophan 0.216mg 0.203mg 0%
Threonine 0.844mg 0.322mg 0%
Isoleucine 0.887mg 0.441mg 0%
Leucine 1.565mg 0.78mg 0%
Lysine 1.768mg 0.5mg 0%
Methionine 0.57mg 0.127mg 0%
Phenylalanine 0.752mg 0.449mg 0%
Valine 0.992mg 0.585mg 0%
Histidine 0.567mg 0.144mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.621g 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 Oregano
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
208%
Oregano
Minerals Daily Need Coverage Score
32%
Pacific saury raw
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.433g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.