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  6. Pacific saury raw vs. Sweet roll

Pacific saury raw vs. Sweet roll — In-Depth Nutrition Comparison

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How are pacific saury raw and sweet roll different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D, while sweet roll is higher in vitamin B1, vitamin B2, folate, iron, and vitamin E.
  • Pacific saury raw covers your daily need for vitamin B12, 77% more than sweet roll.
  • Pacific saury raw is lower in sodium.
  • Sweet roll has a higher glycemic index (40) than pacific saury raw (0).

Fish, pike, northern, raw and Sweet rolls, cinnamon, commercially prepared with raisins types were used in this article.

Infographic

Pacific saury raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +82.4%
Contains more PotassiumPotassium +133.3%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -87.2%
Contains more CalciumCalcium +26.3%
Contains more IronIron +190.9%
Contains more CopperCopper +72.5%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +34.9%

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.
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B12Vitamin B12 +1328.6%
Contains more CholineCholine +57.4%
Contains more Vitamin AVitamin A +195.2%
Contains more Vitamin EVitamin E +895%
Contains more Vitamin B1Vitamin B1 +458.6%
Contains more Vitamin B2Vitamin B2 +320.6%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +380%
~equal in Vitamin B3 ~2.384mg
~equal in Vitamin B6 ~0.107mg

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +210.6%
Contains more WaterWater +218.2%
Contains more FatsFats +2276.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +2955.4%
Contains more Poly. FatPolyunsaturated fat +3599.5%

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sweet roll DV% diff.
Vitamin B12 2µg 0.14µg 78%
Polyunsaturated fat 0.202g 7.473g 48%
Protein 19.26g 6.2g 26%
Fats 0.69g 16.4g 24%
Vitamin B1 0.058mg 0.324mg 22%
Phosphorus 220mg 76mg 21%
Carbs 0g 50.9g 17%
Vitamin B2 0.063mg 0.265mg 16%
Folate 15µg 72µg 14%
Calories 88kcal 372kcal 14%
Vitamin D 2.5µg 0µg 13%
Saturated fat 0.118g 3.079g 13%
Iron 0.55mg 1.6mg 13%
Vitamin D 99IU 0IU 12%
Monounsaturated fat 0.157g 4.797g 12%
Sodium 39mg 304mg 12%
Vitamin E 0.2mg 1.99mg 12%
Fiber 0g 2.4g 10%
Cholesterol 39mg 66mg 9%
Selenium 12.6µg 17µg 8%
Vitamin B5 0.75mg 0.406mg 7%
Vitamin A 21µg 62µg 5%
Choline 65mg 41.3mg 4%
Vitamin K 0.1µg 4.4µg 4%
Potassium 259mg 111mg 4%
Copper 0.051mg 0.088mg 4%
Magnesium 31mg 17mg 3%
Manganese 0.24mg 0.3mg 3%
Calcium 57mg 72mg 2%
Vitamin C 3.8mg 2mg 2%
Vitamin B3 2.3mg 2.384mg 1%
Vitamin B6 0.117mg 0.107mg 1%
Zinc 0.67mg 0.59mg 1%
Net carbs 0g 48.5g N/A
Sugar 0g 31.73g N/A
Tryptophan 0.216mg 0.074mg 0%
Threonine 0.844mg 0.211mg 0%
Isoleucine 0.887mg 0.259mg 0%
Leucine 1.565mg 0.458mg 0%
Lysine 1.768mg 0.243mg 0%
Methionine 0.57mg 0.117mg 0%
Phenylalanine 0.752mg 0.3mg 0%
Valine 0.992mg 0.291mg 0%
Histidine 0.567mg 0.145mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0.004g 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 Sweet roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet roll
Minerals Daily Need Coverage Score
32%
Pacific saury raw
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 2.961g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 40)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.