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  6. Pacific saury raw vs. Potato

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

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The main differences between pacific saury raw and potatoes

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, choline, and vitamin B5; however, potatoes have more vitamin C, vitamin B6, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Potatoes are lower in cholesterol.
  • Potatoes have a higher glycemic index than pacific saury raw.

Food types used in this article are Fish, pike, northern, raw and Potatoes, flesh, and skin, raw.

Infographic

Pacific saury raw vs Potato 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +375%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +286%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +3050%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +47.3%
Contains more CopperCopper +115.7%
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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%
Contains more Vitamin CVitamin C +418.4%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B6Vitamin B6 +154.7%
Contains more Vitamin KVitamin K +1900%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Potato DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.05g 34%
Phosphorus 220mg 57mg 23%
Selenium 12.6µg 0.4µg 22%
Vitamin C 3.8mg 19.7mg 18%
Vitamin B6 0.117mg 0.298mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12.1mg 10%
Vitamin B5 0.75mg 0.295mg 9%
Vitamin B3 2.3mg 1.061mg 8%
Fiber 0g 2.1g 8%
Copper 0.051mg 0.11mg 7%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Potassium 259mg 425mg 5%
Calcium 57mg 12mg 5%
Zinc 0.67mg 0.3mg 3%
Iron 0.55mg 0.81mg 3%
Vitamin K 0.1µg 2µg 2%
Vitamin A 21µg 0µg 2%
Magnesium 31mg 23mg 2%
Manganese 0.24mg 0.2mg 2%
Vitamin B2 0.063mg 0.032mg 2%
Vitamin B1 0.058mg 0.081mg 2%
Polyunsaturated fat 0.202g 0.042g 1%
Calories 88kcal 77kcal 1%
Vitamin E 0.2mg 0.01mg 1%
Sodium 39mg 6mg 1%
Fats 0.69g 0.09g 1%
Net carbs 0g 15.39g N/A
Sugar 0g 0.82g N/A
Folate 15µg 15µg 0%
Saturated fat 0.118g 0.025g 0%
Monounsaturated fat 0.157g 0.002g 0%
Tryptophan 0.216mg 0.021mg 0%
Threonine 0.844mg 0.067mg 0%
Isoleucine 0.887mg 0.066mg 0%
Leucine 1.565mg 0.098mg 0%
Lysine 1.768mg 0.107mg 0%
Methionine 0.57mg 0.032mg 0%
Phenylalanine 0.752mg 0.081mg 0%
Valine 0.992mg 0.103mg 0%
Histidine 0.567mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +839.5%
Contains more FatsFats +666.7%
Contains more CarbsCarbs +∞%
~equal in Water ~79.25g
~equal in Other ~1.12g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +7750%
Contains more Poly. FatPolyunsaturated fat +381%
Contains less Sat. FatSaturated fat -78.8%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.