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  6. Pacific saury raw vs. Potato bread

Pacific saury raw vs. Potato bread — In-Depth Nutrition Comparison

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Summary of differences between pacific saury raw and potato bread

  • Pacific saury raw has more vitamin B12 and vitamin D, while potato bread has more folate, fiber, phosphorus, iron, potassium, and calcium.
  • Pacific saury raw covers your daily need for vitamin B12, 77% more than potato bread.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Fish, pike, northern, raw and Bread, potato.

Infographic

Pacific saury raw vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +32.6%
Contains more CalciumCalcium +229.8%
Contains more PotassiumPotassium +177.2%
Contains more IronIron +309.1%
Contains more CopperCopper +84.3%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +67.7%
~equal in Magnesium ~28mg
~equal in Manganese ~0.253mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B12Vitamin B12 +1233.3%
Contains more CholineCholine +253.3%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin EVitamin E +135%
Contains more Vitamin B1Vitamin B1 +224.1%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +740%
~equal in Vitamin B5 ~0.817mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Potato bread DV% diff.
Vitamin B12 2µg 0.15µg 77%
Folate 15µg 126µg 28%
Fiber 0g 6.3g 25%
Phosphorus 220mg 369mg 21%
Iron 0.55mg 2.25mg 21%
Carbs 0g 47.07g 16%
Sodium 39mg 375mg 15%
Protein 19.26g 12.5g 14%
Potassium 259mg 718mg 14%
Cholesterol 39mg 0mg 13%
Calcium 57mg 188mg 13%
Vitamin D 99IU 2IU 12%
Vitamin D 2.5µg 0.1µg 12%
Vitamin B1 0.058mg 0.188mg 11%
Vitamin B6 0.117mg 0.232mg 9%
Calories 88kcal 266kcal 9%
Choline 65mg 18.4mg 8%
Vitamin B3 2.3mg 1.25mg 7%
Zinc 0.67mg 1.44mg 7%
Vitamin K 0.1µg 6.8µg 6%
Selenium 12.6µg 9.5µg 6%
Copper 0.051mg 0.094mg 5%
Vitamin C 3.8mg 0mg 4%
Fats 0.69g 3.13g 4%
Vitamin B2 0.063mg 0.106mg 3%
Vitamin E 0.2mg 0.47mg 2%
Polyunsaturated fat 0.202g 0g 1%
Manganese 0.24mg 0.253mg 1%
Magnesium 31mg 28mg 1%
Vitamin B5 0.75mg 0.817mg 1%
Saturated fat 0.118g 0g 1%
Net carbs 0g 40.77g N/A
Sugar 0g 9.38g N/A
Vitamin A 21µg 24µg 0%
Monounsaturated fat 0.157g 0g 0%
Tryptophan 0.216mg 0.081mg 0%
Threonine 0.844mg 0.224mg 0%
Isoleucine 0.887mg 0.268mg 0%
Leucine 1.565mg 0.44mg 0%
Lysine 1.768mg 0.311mg 0%
Methionine 0.57mg 0.112mg 0%
Phenylalanine 0.752mg 0.285mg 0%
Valine 0.992mg 0.305mg 0%
Histidine 0.567mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +54.1%
Contains more WaterWater +135.2%
Contains more FatsFats +353.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +231.9%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.