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  6. Pacific saury raw vs. Swiss cheese

Pacific saury raw vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and Swiss cheese

  • Pacific saury raw has more vitamin D; however, Swiss cheese is richer in calcium, phosphorus, vitamin B12, zinc, selenium, vitamin A, and vitamin B2.
  • Swiss cheese's daily need coverage for saturated fat is 91% more.
  • Pacific saury raw contains less cholesterol.
  • Swiss cheese has a higher glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Cheese, swiss.

Infographic

Pacific saury raw vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +259.7%
Contains more IronIron +323.1%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +823.1%
Contains more CalciumCalcium +1461.4%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +160.9%
Contains more SeleniumSelenium +138.1%
~equal in Magnesium ~33mg
~equal in Copper ~0.047mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +50%
Contains more CholineCholine +319.4%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +379.4%
Contains more Vitamin B12Vitamin B12 +53%
Contains more Vitamin KVitamin K +1300%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Swiss cheese DV% diff.
Calcium 57mg 890mg 83%
Saturated fat 0.118g 18.227g 82%
Phosphorus 220mg 574mg 51%
Fats 0.69g 30.99g 47%
Vitamin B12 2µg 3.06µg 44%
Zinc 0.67mg 4.37mg 34%
Selenium 12.6µg 30µg 32%
Vitamin A 21µg 288µg 30%
Monounsaturated fat 0.157g 8.046g 20%
Cholesterol 39mg 93mg 18%
Vitamin B2 0.063mg 0.302mg 18%
Protein 19.26g 26.96g 15%
Calories 88kcal 393kcal 15%
Vitamin B3 2.3mg 0.064mg 14%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 15.5mg 9%
Manganese 0.24mg 0.026mg 9%
Vitamin B5 0.75mg 0.353mg 8%
Polyunsaturated fat 0.202g 1.341g 8%
Sodium 39mg 187mg 6%
Potassium 259mg 72mg 6%
Iron 0.55mg 0.13mg 5%
Vitamin B6 0.117mg 0.071mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B1 0.058mg 0.011mg 4%
Vitamin E 0.2mg 0.6mg 3%
Vitamin K 0.1µg 1.4µg 1%
Folate 15µg 10µg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Magnesium 31mg 33mg 0%
Copper 0.051mg 0.047mg 0%
Trans fat 0.987g N/A
Tryptophan 0.216mg 0.401mg 0%
Threonine 0.844mg 1.038mg 0%
Isoleucine 0.887mg 1.537mg 0%
Leucine 1.565mg 2.959mg 0%
Lysine 1.768mg 2.585mg 0%
Methionine 0.57mg 0.784mg 0%
Phenylalanine 0.752mg 1.662mg 0%
Valine 0.992mg 2.139mg 0%
Histidine 0.567mg 1.065mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.014g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +109.7%
Contains more ProteinProtein +40%
Contains more FatsFats +4391.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +163.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5024.8%
Contains more Poly. FatPolyunsaturated fat +563.9%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.