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

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A recap on differences between pacific saury raw and pancake

  • Pacific saury raw has more vitamin B12, phosphorus, and vitamin B5; however, pancake is higher in vitamin B2, calcium, iron, and vitamin B1.
  • Pacific saury raw covers your daily vitamin B12 needs 74% more than pancake.
  • Pancake contains 2 times less vitamin B5 than pacific saury raw. Pacific saury raw contains 0.75mg of vitamin B5, while pancake contains 0.405mg.
  • Pacific saury raw has less cholesterol.
  • The glycemic index of pancake is higher.

Food varieties used in this article are Fish, pike, northern, raw and Pancakes, plain, prepared from recipe.

Infographic

Pacific saury raw vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +93.8%
Contains more PotassiumPotassium +96.2%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +20%
Contains more CalciumCalcium +284.2%
Contains more IronIron +227.3%
Contains more SeleniumSelenium +18.3%
~equal in Copper ~0.049mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin B12Vitamin B12 +809.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +246.6%
Contains more Vitamin B2Vitamin B2 +346%
Contains more FolateFolate +153.3%

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +200.9%
Contains more WaterWater +49.2%
Contains more FatsFats +1305.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +138.9%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +1475.8%
Contains more Poly. FatPolyunsaturated fat +2101.5%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pancake DV% diff.
Vitamin B12 2µg 0.22µg 74%
Polyunsaturated fat 0.202g 4.447g 28%
Protein 19.26g 6.4g 26%
Vitamin B2 0.063mg 0.281mg 17%
Sodium 39mg 439mg 17%
Calcium 57mg 219mg 16%
Iron 0.55mg 1.8mg 16%
Fats 0.69g 9.7g 14%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Vitamin B1 0.058mg 0.201mg 12%
Saturated fat 0.118g 2.122g 9%
Carbs 0g 28.3g 9%
Phosphorus 220mg 159mg 9%
Vitamin B5 0.75mg 0.405mg 7%
Calories 88kcal 227kcal 7%
Cholesterol 39mg 59mg 7%
Monounsaturated fat 0.157g 2.474g 6%
Folate 15µg 38µg 6%
Vitamin B3 2.3mg 1.567mg 5%
Vitamin B6 0.117mg 0.046mg 5%
Selenium 12.6µg 14.9µg 4%
Vitamin C 3.8mg 0.3mg 4%
Vitamin A 21µg 54µg 4%
Potassium 259mg 132mg 4%
Magnesium 31mg 16mg 4%
Manganese 0.24mg 0.2mg 2%
Vitamin E 0.2mg 1%
Zinc 0.67mg 0.56mg 1%
Net carbs 0g 28.3g N/A
Copper 0.051mg 0.049mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.08mg 0%
Threonine 0.844mg 0.237mg 0%
Isoleucine 0.887mg 0.297mg 0%
Leucine 1.565mg 0.513mg 0%
Lysine 1.768mg 0.321mg 0%
Methionine 0.57mg 0.147mg 0%
Phenylalanine 0.752mg 0.319mg 0%
Valine 0.992mg 0.335mg 0%
Histidine 0.567mg 0.152mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.005g 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 Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
32%
Pacific saury raw
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 2.004g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.