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  6. Pacific saury raw vs. Pilaf

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

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The main differences between Pacific saury raw and Pilaf

  • Pacific saury raw has more Vitamin B12, and Vitamin D, however, Pilaf has more Folate, Vitamin B1, Selenium, Manganese, Vitamin B3, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Pacific saury raw is 82% higher.
  • Pacific saury raw is lower in Sodium.

Food types used in this article are Fish, pike, northern, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Pacific saury raw vs Pilaf 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.
Pacific saury raw
Pacific saury raw
3
:
7
Pilaf
Pilaf
Contains more Phosphorus +42.9%
Contains more Potassium +37.8%
Contains less Sodium -97%
Contains more Calcium +45.6%
Contains more Iron +343.6%
Contains more Zinc +50.7%
Contains more Copper +225.5%
Contains more Manganese +267.5%
Contains more Selenium +157.1%
Equal in Magnesium - 32
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Phosphorus +42.9%
Contains more Potassium +37.8%
Contains less Sodium -97%
Contains more Calcium +45.6%
Contains more Iron +343.6%
Contains more Zinc +50.7%
Contains more Copper +225.5%
Contains more Manganese +267.5%
Contains more Selenium +157.1%
Equal in Magnesium - 32

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.
Pacific saury raw
Pacific saury raw
5
:
7
Pilaf
Pilaf
Contains more Vitamin A +400%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +9900%
Contains more Vitamin B1 +939.7%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +166.4%
Contains more Vitamin B6 +241.9%
Contains more Folate +1313.3%
Contains more Vitamin K +400%
Equal in Vitamin C - 4.1
Equal in Vitamin B5 - 0.715
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +400%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +9900%
Contains more Vitamin B1 +939.7%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +166.4%
Contains more Vitamin B6 +241.9%
Contains more Folate +1313.3%
Contains more Vitamin K +400%
Equal in Vitamin C - 4.1
Equal in Vitamin B5 - 0.715

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Pilaf
Pilaf
Contains more Protein +84.8%
Contains more Water +881.6%
Contains more Fats +98.6%
Contains more Carbs +∞%
Contains more Other +241.6%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +84.8%
Contains more Water +881.6%
Contains more Fats +98.6%
Contains more Carbs +∞%
Contains more Other +241.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Pilaf
Pilaf
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +137.6%
Contains more Polyunsaturated fat +86.6%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +137.6%
Contains more Polyunsaturated fat +86.6%

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 Pilaf
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pilaf Opinion
Net carbs 0g 75.11g Pilaf
Protein 19.26g 10.42g Pacific saury raw
Fats 0.69g 1.37g Pilaf
Carbs 0g 76.31g Pilaf
Calories 88kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 0g 1.53g Pacific saury raw
Fiber 0g 1.2g Pilaf
Calcium 57mg 83mg Pilaf
Iron 0.55mg 2.44mg Pilaf
Magnesium 31mg 32mg Pilaf
Phosphorus 220mg 154mg Pacific saury raw
Potassium 259mg 188mg Pacific saury raw
Sodium 39mg 1303mg Pacific saury raw
Zinc 0.67mg 1.01mg Pilaf
Copper 0.051mg 0.166mg Pilaf
Manganese 0.24mg 0.882mg Pilaf
Selenium 12.6µg 32.4µg Pilaf
Vitamin A 70IU 14IU Pacific saury raw
Vitamin A RAE 21µg 4µg Pacific saury raw
Vitamin E 0.2mg 0.04mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 4.1mg Pilaf
Vitamin B1 0.058mg 0.603mg Pilaf
Vitamin B2 0.063mg 0.087mg Pilaf
Vitamin B3 2.3mg 6.127mg Pilaf
Vitamin B5 0.75mg 0.715mg Pacific saury raw
Vitamin B6 0.117mg 0.4mg Pilaf
Folate 15µg 212µg Pilaf
Vitamin B12 2µg 0.02µg Pacific saury raw
Vitamin K 0.1µg 0.5µg Pilaf
Tryptophan 0.216mg 0.086mg Pacific saury raw
Threonine 0.844mg 0.221mg Pacific saury raw
Isoleucine 0.887mg 0.279mg Pacific saury raw
Leucine 1.565mg 0.523mg Pacific saury raw
Lysine 1.768mg 0.189mg Pacific saury raw
Methionine 0.57mg 0.145mg Pacific saury raw
Phenylalanine 0.752mg 0.32mg Pacific saury raw
Valine 0.992mg 0.374mg Pacific saury raw
Histidine 0.567mg 0.15mg Pacific saury raw
Cholesterol 39mg 1mg Pilaf
Saturated Fat 0.118g 0.307g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.373g Pilaf
Polyunsaturated fat 0.202g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Pacific saury raw
50%
Pilaf
Minerals Daily Need Coverage Score
32%
Pacific saury raw
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1264mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.