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

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A recap on differences between pacific saury raw and spread

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, manganese, and vitamin B5; however, spread is higher in vitamin E, vitamin B1, and copper.
  • Spread covers your daily sodium needs 42% more than pacific saury raw.
  • Spread contains 9 times less manganese than pacific saury raw. Pacific saury raw contains 0.24mg of manganese, while spread contains 0.026mg.
  • Pacific saury raw has less sodium.

Food varieties used in this article are Fish, pike, northern, raw and Sandwich spread, pork, beef.

Infographic

Pacific saury raw vs Spread 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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +135.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +823.1%
Contains more SeleniumSelenium +29.9%
Contains more IronIron +43.6%
Contains more CopperCopper +154.9%
Contains more ZincZinc +52.2%

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%
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +23.8%
Contains more Vitamin EVitamin E +770%
Contains more Vitamin B1Vitamin B1 +196.6%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B6 ~0.12mg
~equal in Choline ~62.3mg

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +151.4%
Contains more WaterWater +30.9%
Contains more FatsFats +2413%
Contains more CarbsCarbs +∞%
Contains more OtherOther +146%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +4730.6%
Contains more Poly. FatPolyunsaturated fat +1169.8%

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 Spread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Spread DV% diff.
Sodium 39mg 1013mg 42%
Vitamin B12 2µg 1.12µg 37%
Saturated fat 0.118g 5.977g 27%
Fats 0.69g 17.34g 26%
Protein 19.26g 7.66g 23%
Phosphorus 220mg 59mg 23%
Monounsaturated fat 0.157g 7.584g 19%
Polyunsaturated fat 0.202g 2.565g 16%
Vitamin D 2.5µg 0.6µg 10%
Vitamin D 99IU 22IU 10%
Vitamin E 0.2mg 1.74mg 10%
Vitamin B1 0.058mg 0.172mg 10%
Manganese 0.24mg 0.026mg 9%
Copper 0.051mg 0.13mg 9%
Calories 88kcal 235kcal 7%
Vitamin B5 0.75mg 0.43mg 6%
Selenium 12.6µg 9.7µg 5%
Vitamin B2 0.063mg 0.134mg 5%
Calcium 57mg 12mg 5%
Magnesium 31mg 8mg 5%
Carbs 0g 11.94g 4%
Potassium 259mg 110mg 4%
Vitamin B3 2.3mg 1.73mg 4%
Vitamin C 3.8mg 0mg 4%
Iron 0.55mg 0.79mg 3%
Zinc 0.67mg 1.02mg 3%
Folate 15µg 2µg 3%
Vitamin A 21µg 26µg 1%
Fiber 0g 0.2g 1%
Vitamin K 0.1µg 1.6µg 1%
Net carbs 0g 11.74g N/A
Cholesterol 39mg 38mg 0%
Vitamin B6 0.117mg 0.12mg 0%
Choline 65mg 62.3mg 0%
Tryptophan 0.216mg 0.082mg 0%
Threonine 0.844mg 0.334mg 0%
Isoleucine 0.887mg 0.334mg 0%
Leucine 1.565mg 0.6mg 0%
Lysine 1.768mg 0.663mg 0%
Methionine 0.57mg 0.196mg 0%
Phenylalanine 0.752mg 0.301mg 0%
Valine 0.992mg 0.356mg 0%
Histidine 0.567mg 0.279mg 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 Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
30%
Spread
Minerals Daily Need Coverage Score
32%
Pacific saury raw
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 974mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 5.859g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.