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  6. Pacific saury raw vs. Sunflower oil

Pacific saury raw vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and sunflower oil?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin B5, vitamin B3, manganese, and vitamin B6, yet sunflower oil is higher in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 273% more.
  • The amount of cholesterol in sunflower oil is lower.

We used Fish, pike, northern, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Pacific saury raw vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +20440%
Contains more Vitamin KVitamin K +5300%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sunflower oil DV% diff.
Vitamin E 0.2mg 41.08mg 273%
Polyunsaturated fat 0.202g 36.4g 241%
Fats 0.69g 100g 153%
Monounsaturated fat 0.157g 46.2g 115%
Vitamin B12 2µg 0µg 83%
Saturated fat 0.118g 13g 59%
Calories 88kcal 884kcal 40%
Protein 19.26g 0g 39%
Phosphorus 220mg 0mg 31%
Selenium 12.6µg 0µg 23%
Vitamin B5 0.75mg 0mg 15%
Vitamin B3 2.3mg 0mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Manganese 0.24mg 0mg 10%
Vitamin B6 0.117mg 0mg 9%
Potassium 259mg 0mg 8%
Iron 0.55mg 0mg 7%
Magnesium 31mg 0mg 7%
Zinc 0.67mg 0mg 6%
Copper 0.051mg 0mg 6%
Calcium 57mg 0mg 6%
Vitamin B2 0.063mg 0mg 5%
Vitamin B1 0.058mg 0mg 5%
Vitamin K 0.1µg 5.4µg 4%
Folate 15µg 0µg 4%
Vitamin C 3.8mg 0mg 4%
Sodium 39mg 0mg 2%
Vitamin A 21µg 0µg 2%
Tryptophan 0.216mg 0mg 0%
Threonine 0.844mg 0mg 0%
Isoleucine 0.887mg 0mg 0%
Leucine 1.565mg 0mg 0%
Lysine 1.768mg 0mg 0%
Methionine 0.57mg 0mg 0%
Phenylalanine 0.752mg 0mg 0%
Valine 0.992mg 0mg 0%
Histidine 0.567mg 0mg 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

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +14392.8%
~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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +29326.8%
Contains more Poly. FatPolyunsaturated fat +17919.8%

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.