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  6. Pacific saury raw vs. Rib eye steak

Pacific saury raw vs. Rib eye steak — In-Depth Nutrition Comparison

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How are pacific saury raw and rib eye steak different?

  • Pacific saury raw is higher in vitamin D and phosphorus; however, rib eye steak is richer in zinc, selenium, vitamin B6, iron, vitamin B2, and vitamin B3.
  • Daily need coverage for saturated fat for rib eye steak is 48% higher.
  • Pacific saury raw contains 14 times more vitamin D than rib eye steak. While pacific saury raw contains 99IU of vitamin D, rib eye steak contains only 7IU.
  • Pacific saury raw has less cholesterol.

Fish, pike, northern, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Pacific saury raw vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +418.2%
Contains more PhosphorusPhosphorus +44.7%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +200%
Contains more IronIron +307.3%
Contains more CopperCopper +56.9%
Contains more ZincZinc +782.1%
Contains more SeleniumSelenium +135.7%
~equal in Potassium ~260mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +162.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +1150%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more FolateFolate +150%
Contains more CholineCholine +33.2%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +355.6%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B6Vitamin B6 +307.7%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B12 ~2.1µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rib eye steak DV% diff.
Zinc 0.67mg 5.91mg 48%
Saturated fat 0.118g 9.684g 43%
Fats 0.69g 21.81g 32%
Selenium 12.6µg 29.7µg 31%
Vitamin B6 0.117mg 0.477mg 28%
Monounsaturated fat 0.157g 10.519g 26%
Iron 0.55mg 2.24mg 21%
Vitamin B2 0.063mg 0.287mg 17%
Vitamin B3 2.3mg 4.908mg 16%
Cholesterol 39mg 80mg 14%
Vitamin D 99IU 7IU 12%
Vitamin D 2.5µg 0.2µg 12%
Phosphorus 220mg 152mg 10%
Calories 88kcal 291kcal 10%
Protein 19.26g 23.69g 9%
Manganese 0.24mg 0.08mg 7%
Polyunsaturated fat 0.202g 1.027g 6%
Calcium 57mg 11mg 5%
Vitamin B5 0.75mg 0.536mg 4%
Vitamin B12 2µg 2.1µg 4%
Vitamin C 3.8mg 0mg 4%
Choline 65mg 48.8mg 3%
Copper 0.051mg 0.08mg 3%
Folate 15µg 6µg 2%
Magnesium 31mg 22mg 2%
Vitamin B1 0.058mg 0.071mg 1%
Vitamin E 0.2mg 0.1mg 1%
Vitamin A 21µg 8µg 1%
Sodium 39mg 54mg 1%
Vitamin K 0.1µg 1.6µg 1%
Potassium 259mg 260mg 0%
Trans fat 1.478g N/A
Tryptophan 0.216mg 0.265mg 0%
Threonine 0.844mg 1.116mg 0%
Isoleucine 0.887mg 1.103mg 0%
Leucine 1.565mg 2.041mg 0%
Lysine 1.768mg 2.269mg 0%
Methionine 0.57mg 0.641mg 0%
Phenylalanine 0.752mg 0.95mg 0%
Valine 0.992mg 1.184mg 0%
Histidine 0.567mg 0.888mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +44.8%
Contains more OtherOther +11200%
Contains more ProteinProtein +23%
Contains more FatsFats +3060.9%
~equal in Carbs ~0g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +6600%
Contains more Poly. FatPolyunsaturated fat +408.4%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.