Pacific saury raw vs. Spelt — In-Depth Nutrition Comparison
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Important differences between pacific saury raw and spelt
- Pacific saury raw has more vitamin B12; however, spelt is richer in manganese, copper, iron, fiber, vitamin B3, phosphorus, vitamin B1, magnesium, and zinc.
- Spelt's daily need coverage for manganese is 119% more.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of pacific saury raw is 0.
The food varieties used in the comparison are Fish, pike, northern, raw and Spelt, uncooked.
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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.
| Contains more CalciumCalcium | +111.1% |
| Contains more MagnesiumMagnesium | +338.7% |
| Contains more PotassiumPotassium | +49.8% |
| Contains more IronIron | +707.3% |
| Contains more CopperCopper | +902% |
| Contains more ZincZinc | +389.6% |
| Contains more PhosphorusPhosphorus | +82.3% |
| Contains less SodiumSodium | -79.5% |
| Contains more ManganeseManganese | +1142.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +295% |
| Contains more Vitamin B1Vitamin B1 | +527.6% |
| Contains more Vitamin B2Vitamin B2 | +79.4% |
| Contains more Vitamin B3Vitamin B3 | +197.5% |
| Contains more Vitamin B5Vitamin B5 | +42.4% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.24mg | 2.983mg | 119% |
| Vitamin B12 | 2µg | 0µg | 83% |
| Copper | 0.051mg | 0.511mg | 51% |
| Iron | 0.55mg | 4.44mg | 49% |
| Fiber | 0g | 10.7g | 43% |
| Vitamin B3 | 2.3mg | 6.843mg | 28% |
| Vitamin B1 | 0.058mg | 0.364mg | 26% |
| Phosphorus | 220mg | 401mg | 26% |
| Magnesium | 31mg | 136mg | 25% |
| Zinc | 0.67mg | 3.28mg | 24% |
| Carbs | 0g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Calories | 88kcal | 338kcal | 13% |
| Vitamin D | 2.5µg | 13% | |
| Cholesterol | 39mg | 0mg | 13% |
| Vitamin D | 99IU | 12% | |
| Choline | 65mg | 12% | |
| Vitamin B6 | 0.117mg | 0.23mg | 9% |
| Protein | 19.26g | 14.57g | 9% |
| Folate | 15µg | 45µg | 8% |
| Polyunsaturated fat | 0.202g | 1.258g | 7% |
| Vitamin B5 | 0.75mg | 1.068mg | 6% |
| Vitamin B2 | 0.063mg | 0.113mg | 4% |
| Vitamin E | 0.2mg | 0.79mg | 4% |
| Potassium | 259mg | 388mg | 4% |
| Vitamin C | 3.8mg | 0mg | 4% |
| Calcium | 57mg | 27mg | 3% |
| Vitamin K | 0.1µg | 3.6µg | 3% |
| Fats | 0.69g | 2.43g | 3% |
| Selenium | 12.6µg | 11.7µg | 2% |
| Vitamin A | 21µg | 0µg | 2% |
| Sodium | 39mg | 8mg | 1% |
| Saturated fat | 0.118g | 0.406g | 1% |
| Monounsaturated fat | 0.157g | 0.445g | 1% |
| Net carbs | 0g | 59.49g | N/A |
| Sugar | 0g | 6.82g | N/A |
| Tryptophan | 0.216mg | 0.132mg | 0% |
| Threonine | 0.844mg | 0.443mg | 0% |
| Isoleucine | 0.887mg | 0.552mg | 0% |
| Leucine | 1.565mg | 1.07mg | 0% |
| Lysine | 1.768mg | 0.409mg | 0% |
| Methionine | 0.57mg | 0.258mg | 0% |
| Phenylalanine | 0.752mg | 0.737mg | 0% |
| Valine | 0.992mg | 0.681mg | 0% |
| Histidine | 0.567mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.033g | N/A | |
| Omega-3 - DHA | 0.074g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +32.2% |
| Contains more WaterWater | +616.2% |
| Contains more FatsFats | +252.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +58.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Mono. FatMonounsaturated fat | +183.4% |
| Contains more Poly. FatPolyunsaturated fat | +522.8% |