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  6. Pacific saury raw vs. Tomato sauce

Pacific saury raw vs. Tomato sauce — In-Depth Nutrition Comparison

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How are pacific saury raw and tomato sauce different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, choline, vitamin B5, and vitamin B3; however, tomato sauce is richer in vitamin E and vitamin A.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Tomato sauce has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than tomato sauce (31).

Fish, pike, northern, raw and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Pacific saury raw vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +307.1%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +714.8%
Contains more ManganeseManganese +112.4%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +74.5%
Contains more CopperCopper +125.5%
Contains less SodiumSodium -71.8%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +556.6%
Contains more Vitamin CVitamin C +84.2%
Contains more Vitamin EVitamin E +620%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin A ~22µg
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Tomato sauce DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.2g 36%
Phosphorus 220mg 27mg 28%
Selenium 12.6µg 0.6µg 22%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 9.9mg 10%
Vitamin B5 0.75mg 0.309mg 9%
Vitamin B3 2.3mg 0.991mg 8%
Vitamin E 0.2mg 1.44mg 8%
Copper 0.051mg 0.115mg 7%
Fiber 0g 1.5g 6%
Manganese 0.24mg 0.113mg 6%
Iron 0.55mg 0.96mg 5%
Calcium 57mg 14mg 4%
Magnesium 31mg 15mg 4%
Zinc 0.67mg 0.22mg 4%
Vitamin C 3.8mg 7mg 4%
Vitamin B1 0.058mg 0.024mg 3%
Calories 88kcal 24kcal 3%
Vitamin K 0.1µg 2.8µg 2%
Carbs 0g 5.31g 2%
Folate 15µg 9µg 2%
Fructose 1.67g 2%
Sodium 39mg 11mg 1%
Polyunsaturated fat 0.202g 0.121g 1%
Potassium 259mg 297mg 1%
Vitamin B6 0.117mg 0.098mg 1%
Fats 0.69g 0.3g 1%
Net carbs 0g 3.81g N/A
Sugar 0g 3.56g N/A
Vitamin A 21µg 22µg 0%
Vitamin B2 0.063mg 0.065mg 0%
Saturated fat 0.118g 0.041g 0%
Monounsaturated fat 0.157g 0.044g 0%
Tryptophan 0.216mg 0.009mg 0%
Threonine 0.844mg 0.037mg 0%
Isoleucine 0.887mg 0.025mg 0%
Leucine 1.565mg 0.034mg 0%
Lysine 1.768mg 0.037mg 0%
Methionine 0.57mg 0.008mg 0%
Phenylalanine 0.752mg 0.036mg 0%
Valine 0.992mg 0.025mg 0%
Histidine 0.567mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1505%
Contains more FatsFats +130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%
Contains more OtherOther +69%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +256.8%
Contains more Poly. FatPolyunsaturated fat +66.9%
Contains less Sat. FatSaturated fat -65.3%

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.