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  6. Pacific saury raw vs. Potato salad

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

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What are the main differences between pacific saury raw and potato salad?

  • Pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, selenium, and vitamin B3, yet potato salad is richer in copper and vitamin C.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw contains less cholesterol.
  • Pacific saury raw has a lower glycemic index than potato salad.

We used Fish, pike, northern, raw and Potato salad, home-prepared types in this comparison.

Infographic

Pacific saury raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +200%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +323.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +137.6%
Contains more SeleniumSelenium +207.3%
Contains more IronIron +18.2%
Contains more CopperCopper +131.4%
~equal in Potassium ~254mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +158.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +163.2%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B6Vitamin B6 +20.5%
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Potato salad DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.68g 33%
Phosphorus 220mg 52mg 24%
Polyunsaturated fat 0.202g 3.737g 24%
Sodium 39mg 529mg 21%
Selenium 12.6µg 4.1µg 15%
Vitamin D 2.5µg 0µg 13%
Fats 0.69g 8.2g 12%
Choline 65mg 12%
Vitamin D 99IU 0IU 12%
Cholesterol 39mg 68mg 10%
Vitamin B3 2.3mg 0.89mg 9%
Vitamin C 3.8mg 10mg 7%
Copper 0.051mg 0.118mg 7%
Manganese 0.24mg 0.101mg 6%
Saturated fat 0.118g 1.429g 6%
Monounsaturated fat 0.157g 2.48g 6%
Fiber 0g 1.3g 5%
Calcium 57mg 19mg 4%
Vitamin B5 0.75mg 0.534mg 4%
Magnesium 31mg 15mg 4%
Carbs 0g 11.17g 4%
Zinc 0.67mg 0.31mg 3%
Calories 88kcal 143kcal 3%
Vitamin B1 0.058mg 0.077mg 2%
Vitamin B6 0.117mg 0.141mg 2%
Folate 15µg 7µg 2%
Vitamin A 21µg 32µg 1%
Vitamin E 0.2mg 1%
Iron 0.55mg 0.65mg 1%
Net carbs 0g 9.87g N/A
Potassium 259mg 254mg 0%
Vitamin B2 0.063mg 0.06mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.042mg 0%
Threonine 0.844mg 0.116mg 0%
Isoleucine 0.887mg 0.141mg 0%
Leucine 1.565mg 0.202mg 0%
Lysine 1.768mg 0.171mg 0%
Methionine 0.57mg 0.066mg 0%
Phenylalanine 0.752mg 0.135mg 0%
Valine 0.992mg 0.172mg 0%
Histidine 0.567mg 0.062mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +618.7%
Contains more FatsFats +1088.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.6%
~equal in Water ~76g

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +1479.6%
Contains more Poly. FatPolyunsaturated fat +1750%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.