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  6. Pacific saury raw vs. Porridge

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

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A recap on differences between pacific saury raw and porridge

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, manganese, and vitamin B6; however, porridge is higher in iron.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than porridge.
  • Porridge has less cholesterol.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Fish, pike, northern, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Pacific saury raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +520%
Contains more PotassiumPotassium +1518.8%
Contains more CopperCopper +27.5%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +1366.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +52.6%
Contains more IronIron +580%
Contains less SodiumSodium -84.6%

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +342.3%
Contains more Vitamin B5Vitamin B5 +956.3%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Porridge DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 3.74mg 40%
Protein 19.26g 1.44g 36%
Phosphorus 220mg 15mg 29%
Selenium 12.6µg 2.8µg 18%
Vitamin B5 0.75mg 0.071mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12%
Vitamin B3 2.3mg 0.52mg 11%
Manganese 0.24mg 0mg 10%
Vitamin B6 0.117mg 0.013mg 8%
Potassium 259mg 16mg 7%
Magnesium 31mg 5mg 6%
Zinc 0.67mg 0.13mg 5%
Carbs 0g 10.52g 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B2 0.063mg 0.025mg 3%
Calcium 57mg 87mg 3%
Calories 88kcal 50kcal 2%
Vitamin A 21µg 0µg 2%
Fiber 0g 0.5g 2%
Vitamin E 0.2mg 0.02mg 1%
Sodium 39mg 6mg 1%
Copper 0.051mg 0.04mg 1%
Fats 0.69g 0.21g 1%
Polyunsaturated fat 0.202g 0.114g 1%
Folate 15µg 12µg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Vitamin B1 0.058mg 0.055mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.118g 0.033g 0%
Monounsaturated fat 0.157g 0.028g 0%
Tryptophan 0.216mg 0.02mg 0%
Threonine 0.844mg 0.045mg 0%
Isoleucine 0.887mg 0.063mg 0%
Leucine 1.565mg 0.11mg 0%
Lysine 1.768mg 0.037mg 0%
Methionine 0.57mg 0.027mg 0%
Phenylalanine 0.752mg 0.078mg 0%
Valine 0.992mg 0.07mg 0%
Histidine 0.567mg 0.033mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g 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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1237.5%
Contains more FatsFats +228.6%
Contains more OtherOther +413.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +460.7%
Contains more Poly. FatPolyunsaturated fat +77.2%
Contains less Sat. FatSaturated fat -72%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.