Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Roe

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

Compare

How are pacific saury raw and roe different?

  • Pacific saury raw is higher in manganese; however, roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for roe is 397% higher.
  • Pacific saury raw contains 18 times more manganese than roe. While pacific saury raw contains 0.24mg of manganese, roe contains only 0.013mg.
  • Pacific saury raw has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than roe (27).

Fish, pike, northern, raw and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Pacific saury raw vs Roe 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%
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +19.2%
Contains more CalciumCalcium +103.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1746.2%
Contains more IronIron +40%
Contains more CopperCopper +151%
Contains more ZincZinc +91%
Contains more PhosphorusPhosphorus +134.1%
Contains more SeleniumSelenium +310.3%
~equal in Potassium ~283mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +331.6%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +377.6%
Contains more Vitamin B2Vitamin B2 +1406.3%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +477%
Contains more FolateFolate +513.3%
~equal in Vitamin B3 ~2.192mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Roe DV% diff.
Vitamin B12 2µg 11.54µg 398%
Cholesterol 39mg 479mg 147%
Selenium 12.6µg 51.7µg 71%
Vitamin B2 0.063mg 0.949mg 68%
Phosphorus 220mg 515mg 42%
Polyunsaturated fat 0.202g 3.404g 21%
Protein 19.26g 28.62g 19%
Folate 15µg 92µg 19%
Vitamin B1 0.058mg 0.277mg 18%
Vitamin C 3.8mg 16.4mg 14%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Fats 0.69g 8.23g 12%
Manganese 0.24mg 0.013mg 10%
Copper 0.051mg 0.128mg 9%
Vitamin B5 0.75mg 1.154mg 8%
Saturated fat 0.118g 1.866g 8%
Vitamin A 21µg 91µg 8%
Calories 88kcal 204kcal 6%
Zinc 0.67mg 1.28mg 6%
Monounsaturated fat 0.157g 2.129g 5%
Vitamin B6 0.117mg 0.185mg 5%
Iron 0.55mg 0.77mg 3%
Sodium 39mg 117mg 3%
Calcium 57mg 28mg 3%
Vitamin E 0.2mg 1%
Vitamin B3 2.3mg 2.192mg 1%
Potassium 259mg 283mg 1%
Magnesium 31mg 26mg 1%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.375mg 0%
Threonine 0.844mg 1.305mg 0%
Isoleucine 0.887mg 1.465mg 0%
Leucine 1.565mg 2.509mg 0%
Lysine 1.768mg 2.179mg 0%
Methionine 0.57mg 0.71mg 0%
Phenylalanine 0.752mg 1.401mg 0%
Valine 0.992mg 1.676mg 0%
Histidine 0.567mg 0.778mg 0%
Omega-3 - EPA 0.033g 1.26g N/A
Omega-3 - DHA 0.074g 1.747g N/A
Omega-3 - DPA 0.014g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +34.6%
Contains more ProteinProtein +48.6%
Contains more FatsFats +1092.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +130.1%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +1256.1%
Contains more Poly. FatPolyunsaturated fat +1585.1%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.