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  6. Pacific saury raw vs. Rice

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

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What are the differences between pacific saury raw and rice?

  • Pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, choline, and selenium, yet rice is higher in folate, manganese, vitamin B1, and iron.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of cholesterol in rice is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Pacific saury raw vs Rice 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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +640%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +411.6%
Contains more SeleniumSelenium +68%
Contains more IronIron +118.2%
Contains more CopperCopper +35.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +96.7%

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%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2995.2%
Contains more Vitamin B1Vitamin B1 +181%
Contains more FolateFolate +286.7%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +616%
Contains more FatsFats +146.4%
Contains more WaterWater +15.3%
Contains more OtherOther +169%
Contains more CarbsCarbs +∞%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +78.4%
Contains more Poly. FatPolyunsaturated fat +165.8%
Contains less Sat. FatSaturated fat -34.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Rice DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 2.69g 33%
Phosphorus 220mg 43mg 25%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 2.1mg 11%
Folate 15µg 58µg 11%
Manganese 0.24mg 0.472mg 10%
Selenium 12.6µg 7.5µg 9%
Vitamin B1 0.058mg 0.163mg 9%
Carbs 0g 28.17g 9%
Iron 0.55mg 1.2mg 8%
Vitamin B5 0.75mg 0.39mg 7%
Potassium 259mg 35mg 7%
Calcium 57mg 10mg 5%
Vitamin B3 2.3mg 1.476mg 5%
Magnesium 31mg 12mg 5%
Vitamin B2 0.063mg 0.013mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.117mg 0.093mg 2%
Calories 88kcal 130kcal 2%
Sodium 39mg 1mg 2%
Zinc 0.67mg 0.49mg 2%
Copper 0.051mg 0.069mg 2%
Fiber 0g 0.4g 2%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 0.04mg 1%
Fats 0.69g 0.28g 1%
Polyunsaturated fat 0.202g 0.076g 1%
Net carbs 0g 27.77g N/A
Sugar 0g 0.05g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.118g 0.077g 0%
Monounsaturated fat 0.157g 0.088g 0%
Tryptophan 0.216mg 0.031mg 0%
Threonine 0.844mg 0.096mg 0%
Isoleucine 0.887mg 0.116mg 0%
Leucine 1.565mg 0.222mg 0%
Lysine 1.768mg 0.097mg 0%
Methionine 0.57mg 0.063mg 0%
Phenylalanine 0.752mg 0.144mg 0%
Valine 0.992mg 0.164mg 0%
Histidine 0.567mg 0.063mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pacific saury raw
12%
Rice
Minerals Daily Need Coverage Score
32%
Pacific saury raw
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.041g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 60)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.