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  6. Pacific saury raw vs. Swordfish

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

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Summary of differences between pacific saury raw and swordfish

  • Pacific saury raw has more vitamin B12 and manganese, while swordfish has more selenium, vitamin D, vitamin B3, vitamin B6, vitamin E, and phosphorus.
  • Swordfish covers your daily need for selenium, 102% more than pacific saury raw.
  • Pacific saury raw contains 18 times more manganese than swordfish. While pacific saury raw contains 0.24mg of manganese, swordfish contains only 0.013mg.
  • The amount of cholesterol in pacific saury raw is lower.

These are the specific foods used in this comparison Fish, pike, northern, raw and Fish, swordfish, cooked, dry heat.

Infographic

Pacific saury raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +850%
Contains more IronIron +22.2%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +1746.2%
Contains more MagnesiumMagnesium +12.9%
Contains more PotassiumPotassium +92.7%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +443.7%
~equal in Copper ~0.046mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B12Vitamin B12 +23.5%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin EVitamin E +1105%
Contains more Vitamin DVitamin D +564%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +302.3%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more CholineCholine +19.2%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Swordfish DV% diff.
Selenium 12.6µg 68.5µg 102%
Vitamin D 2.5µg 16.6µg 71%
Vitamin D 99IU 666IU 71%
Vitamin B3 2.3mg 9.254mg 43%
Vitamin B6 0.117mg 0.615mg 38%
Vitamin B12 2µg 1.62µg 16%
Vitamin E 0.2mg 2.41mg 15%
Cholesterol 39mg 78mg 13%
Phosphorus 220mg 304mg 12%
Fats 0.69g 7.93g 11%
Manganese 0.24mg 0.013mg 10%
Protein 19.26g 23.45g 8%
Saturated fat 0.118g 1.911g 8%
Monounsaturated fat 0.157g 3.544g 8%
Polyunsaturated fat 0.202g 1.368g 8%
Potassium 259mg 499mg 7%
Vitamin B5 0.75mg 0.417mg 7%
Calcium 57mg 6mg 5%
Calories 88kcal 172kcal 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B1 0.058mg 0.089mg 3%
Sodium 39mg 97mg 3%
Folate 15µg 2µg 3%
Vitamin A 21µg 43µg 2%
Choline 65mg 77.5mg 2%
Zinc 0.67mg 0.78mg 1%
Copper 0.051mg 0.046mg 1%
Iron 0.55mg 0.45mg 1%
Magnesium 31mg 35mg 1%
Vitamin B2 0.063mg 0.063mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.216mg 0.265mg 0%
Threonine 0.844mg 1.035mg 0%
Isoleucine 0.887mg 1.088mg 0%
Leucine 1.565mg 1.919mg 0%
Lysine 1.768mg 2.168mg 0%
Methionine 0.57mg 0.699mg 0%
Phenylalanine 0.752mg 0.922mg 0%
Valine 0.992mg 1.216mg 0%
Histidine 0.567mg 0.695mg 0%
Omega-3 - EPA 0.033g 0.127g N/A
Omega-3 - DHA 0.074g 0.772g N/A
Omega-3 - DPA 0.014g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more WaterWater +15.6%
Contains more OtherOther +213.9%
Contains more ProteinProtein +21.8%
Contains more FatsFats +1049.3%
~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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2157.3%
Contains more Poly. FatPolyunsaturated fat +577.2%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.