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  6. Pacific saury raw vs. Liver

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

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Summary of differences between pacific saury raw and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in pacific saury raw.
  • Liver covers your daily need for vitamin B12, 695% more than pacific saury raw.
  • The amount of cholesterol in pacific saury raw is lower.

These are the specific foods used in this comparison Fish, pike, northern, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pacific saury raw vs Liver 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%
Liver
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +121.4%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +72.7%
Contains less SodiumSodium -20.4%
Contains more IronIron +3158.2%
Contains more CopperCopper +1143.1%
Contains more ZincZinc +903%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +435.7%
~equal in Phosphorus ~241mg

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +521.1%
Contains more Vitamin AVitamin A +25638.1%
Contains more Vitamin B1Vitamin B1 +344.8%
Contains more Vitamin B2Vitamin B2 +3385.7%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B5Vitamin B5 +536.5%
Contains more Vitamin B6Vitamin B6 +387.2%
Contains more Vitamin B12Vitamin B12 +833.5%
Contains more FolateFolate +986.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Liver DV% diff.
Vitamin B12 2µg 18.67µg 695%
Vitamin A 21µg 5405µg 598%
Iron 0.55mg 17.92mg 217%
Vitamin B2 0.063mg 2.196mg 164%
Cholesterol 39mg 355mg 105%
Selenium 12.6µg 67.5µg 100%
Vitamin B5 0.75mg 4.774mg 80%
Copper 0.051mg 0.634mg 65%
Zinc 0.67mg 6.72mg 55%
Vitamin B3 2.3mg 8.435mg 38%
Folate 15µg 163µg 37%
Vitamin B6 0.117mg 0.57mg 35%
Vitamin C 3.8mg 23.6mg 22%
Vitamin B1 0.058mg 0.258mg 17%
Protein 19.26g 26.02g 14%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Saturated fat 0.118g 1.41g 6%
Fats 0.69g 4.4g 6%
Polyunsaturated fat 0.202g 1.05g 6%
Calcium 57mg 10mg 5%
Calories 88kcal 165kcal 4%
Magnesium 31mg 14mg 4%
Manganese 0.24mg 0.3mg 3%
Phosphorus 220mg 241mg 3%
Potassium 259mg 150mg 3%
Vitamin E 0.2mg 1%
Carbs 0g 3.76g 1%
Monounsaturated fat 0.157g 0.63g 1%
Net carbs 0g 3.76g N/A
Sodium 39mg 49mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.366mg 0%
Threonine 0.844mg 1.107mg 0%
Isoleucine 0.887mg 1.32mg 0%
Leucine 1.565mg 2.319mg 0%
Lysine 1.768mg 2.007mg 0%
Methionine 0.57mg 0.645mg 0%
Phenylalanine 0.752mg 1.274mg 0%
Valine 0.992mg 1.607mg 0%
Histidine 0.567mg 0.708mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.03g N/A
Omega-3 - DPA 0.014g 0.04g 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
Liver
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more WaterWater +22.7%
Contains more ProteinProtein +35.1%
Contains more FatsFats +537.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.7%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +301.3%
Contains more Poly. FatPolyunsaturated fat +419.8%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.