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.
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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.
| 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% |
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.
| 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 | +84.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
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
Saturated Fat:
Sat. Fat
0.118 g
Monounsaturated Fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 88kcal | 172kcal |
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| Protein | 19.26g | 23.45g |
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| Fats | 0.69g | 7.93g |
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| Vitamin C | 3.8mg | 0mg |
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| Cholesterol | 39mg | 78mg |
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| Vitamin D | 99IU | 666IU |
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| Magnesium | 31mg | 35mg |
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| Calcium | 57mg | 6mg |
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| Potassium | 259mg | 499mg |
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| Iron | 0.55mg | 0.45mg |
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| Copper | 0.051mg | 0.046mg |
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| Zinc | 0.67mg | 0.78mg |
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| Phosphorus | 220mg | 304mg |
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| Sodium | 39mg | 97mg |
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| Vitamin A | 70IU | 129IU |
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| Vitamin A | 21µg | 43µg |
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| Vitamin E | 0.2mg | 2.41mg |
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| Vitamin D | 2.5µg | 16.6µg |
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| Manganese | 0.24mg | 0.013mg |
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| Selenium | 12.6µg | 68.5µg |
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| Vitamin B1 | 0.058mg | 0.089mg |
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| Vitamin B2 | 0.063mg | 0.063mg | |
| Vitamin B3 | 2.3mg | 9.254mg |
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| Vitamin B5 | 0.75mg | 0.417mg |
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| Vitamin B6 | 0.117mg | 0.615mg |
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| Vitamin B12 | 2µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 15µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 65mg | 77.5mg |
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| Saturated Fat | 0.118g | 1.911g |
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| Monounsaturated Fat | 0.157g | 3.544g |
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| Polyunsaturated fat | 0.202g | 1.368g |
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| Tryptophan | 0.216mg | 0.265mg |
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| Threonine | 0.844mg | 1.035mg |
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| Isoleucine | 0.887mg | 1.088mg |
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| Leucine | 1.565mg | 1.919mg |
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| Lysine | 1.768mg | 2.168mg |
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| Methionine | 0.57mg | 0.699mg |
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| Phenylalanine | 0.752mg | 0.922mg |
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| Valine | 0.992mg | 1.216mg |
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| Histidine | 0.567mg | 0.695mg |
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| Omega-3 - EPA | 0.033g | 0.127g |
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| Omega-3 - DHA | 0.074g | 0.772g |
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| Omega-3 - DPA | 0.014g | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
41%
91%
Minerals Daily Need Coverage Score
32%
64%
Comparison summary
Which food is lower in Cholesterol?
Pacific saury raw is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Pacific saury raw is lower in Saturated Fat (difference - 1.793g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.