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  6. Pacific saury raw vs. Steak

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

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How are pacific saury raw and steak different?

  • Pacific saury raw is higher in vitamin D; however, steak is richer in zinc, selenium, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin B12.
  • Daily need coverage for zinc for steak is 52% higher.
  • Pacific saury raw contains 17 times more vitamin D than steak. While pacific saury raw contains 99IU of vitamin D, steak contains only 6IU.
  • Pacific saury raw has less cholesterol.

Fish, pike, northern, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Pacific saury raw vs Steak 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +375%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -32.8%
Contains more ManganeseManganese +∞%
Contains more IronIron +336.4%
Contains more CopperCopper +66.7%
Contains more ZincZinc +846.3%
Contains more SeleniumSelenium +152.4%
~equal in Potassium ~279mg

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B6Vitamin B6 +327.4%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B12 ~2.2µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Steak DV% diff.
Zinc 0.67mg 6.34mg 52%
Saturated fat 0.118g 8.443g 38%
Selenium 12.6µg 31.8µg 35%
Vitamin B6 0.117mg 0.5mg 29%
Fats 0.69g 19.02g 28%
Monounsaturated fat 0.157g 9.171g 23%
Iron 0.55mg 2.4mg 23%
Vitamin B3 2.3mg 5.149mg 18%
Vitamin B2 0.063mg 0.301mg 18%
Vitamin B5 0.75mg 15%
Cholesterol 39mg 78mg 13%
Vitamin D 2.5µg 0.1µg 12%
Vitamin D 99IU 6IU 12%
Choline 65mg 12%
Protein 19.26g 24.85g 11%
Manganese 0.24mg 10%
Calories 88kcal 271kcal 9%
Phosphorus 220mg 163mg 8%
Vitamin B12 2µg 2.2µg 8%
Polyunsaturated fat 0.202g 0.896g 5%
Calcium 57mg 12mg 5%
Vitamin C 3.8mg 0mg 4%
Copper 0.051mg 0.085mg 4%
Folate 15µg 6µg 2%
Vitamin A 21µg 7µg 2%
Magnesium 31mg 23mg 2%
Vitamin E 0.2mg 1%
Vitamin K 0.1µg 1.6µg 1%
Potassium 259mg 279mg 1%
Sodium 39mg 58mg 1%
Vitamin B1 0.058mg 0.074mg 1%
Tryptophan 0.216mg 0.278mg 0%
Threonine 0.844mg 1.171mg 0%
Isoleucine 0.887mg 1.157mg 0%
Leucine 1.565mg 2.142mg 0%
Lysine 1.768mg 2.38mg 0%
Methionine 0.57mg 0.672mg 0%
Phenylalanine 0.752mg 0.997mg 0%
Valine 0.992mg 1.242mg 0%
Histidine 0.567mg 0.931mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.001g N/A
Omega-3 - DPA 0.014g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +42%
Contains more OtherOther +109.3%
Contains more ProteinProtein +29%
Contains more FatsFats +2656.5%
~equal in Carbs ~0g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5741.4%
Contains more Poly. FatPolyunsaturated fat +343.6%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.