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  6. Pacific saury raw vs. Spätzle

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

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Important differences between pacific saury raw and spätzle

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin B3, vitamin B5, choline, potassium, and vitamin B6; however, spätzle is richer in selenium and copper.
  • Pacific saury raw's daily need coverage for vitamin B12 is 80% more.
  • Pacific saury raw contains 7 times more potassium than spätzle. Pacific saury raw contains 259mg of potassium, while spätzle contains 38mg.
  • Pacific saury raw contains less sodium.

The food varieties used in the comparison are Fish, pike, northern, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Pacific saury raw vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +581.6%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -76.4%
Contains more CopperCopper +92.2%
Contains more ManganeseManganese +31.3%
Contains more SeleniumSelenium +89.7%
~equal in Iron ~0.6mg
~equal in Zinc ~0.65mg

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% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +185.2%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +152.9%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Spätzle DV% diff.
Vitamin B12 2µg 0.09µg 80%
Protein 19.26g 4.54g 29%
Phosphorus 220mg 76mg 21%
Selenium 12.6µg 23.9µg 21%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Vitamin B3 2.3mg 0.4mg 12%
Vitamin B5 0.75mg 0.263mg 10%
Carbs 0g 25.16g 8%
Potassium 259mg 38mg 7%
Choline 65mg 25.7mg 7%
Sodium 39mg 165mg 5%
Vitamin B6 0.117mg 0.046mg 5%
Fiber 0g 1.2g 5%
Copper 0.051mg 0.098mg 5%
Calcium 57mg 12mg 5%
Vitamin C 3.8mg 0mg 4%
Calories 88kcal 138kcal 3%
Manganese 0.24mg 0.315mg 3%
Vitamin B2 0.063mg 0.02mg 3%
Cholesterol 39mg 29mg 3%
Magnesium 31mg 21mg 2%
Vitamin B1 0.058mg 0.03mg 2%
Polyunsaturated fat 0.202g 0.552g 2%
Folate 15µg 7µg 2%
Vitamin A 21µg 6µg 2%
Fats 0.69g 2.07g 2%
Monounsaturated fat 0.157g 0.581g 1%
Saturated fat 0.118g 0.419g 1%
Iron 0.55mg 0.6mg 1%
Net carbs 0g 23.96g N/A
Sugar 0g 0.4g N/A
Zinc 0.67mg 0.65mg 0%
Vitamin E 0.2mg 0.17mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.029g N/A
Tryptophan 0.216mg 0.043mg 0%
Threonine 0.844mg 0.138mg 0%
Isoleucine 0.887mg 0.19mg 0%
Leucine 1.565mg 0.365mg 0%
Lysine 1.768mg 0.137mg 0%
Methionine 0.57mg 0.086mg 0%
Phenylalanine 0.752mg 0.24mg 0%
Valine 0.992mg 0.22mg 0%
Histidine 0.567mg 0.121mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +324.2%
Contains more WaterWater +16.5%
Contains more OtherOther +126%
Contains more FatsFats +200%
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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Mono. FatMonounsaturated fat +270.1%
Contains more Poly. FatPolyunsaturated fat +173.3%

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.