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  6. Pacific saury raw vs. Wafer

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

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How are pacific saury raw and wafer different?

  • Pacific saury raw is higher in vitamin B12, vitamin D, and phosphorus; however, wafer is richer in copper, iron, manganese, vitamin B2, and fiber.
  • Daily need coverage for vitamin B12 for pacific saury raw is 80% higher.
  • Pacific saury raw has less sodium.
  • Pacific saury raw has a lower glycemic index (0) than wafer (61).

Fish, pike, northern, raw and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Pacific saury raw vs Wafer 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%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +23.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +121.1%
Contains more MagnesiumMagnesium +71%
Contains more IronIron +629.1%
Contains more CopperCopper +807.8%
Contains more ZincZinc +62.7%
Contains more ManganeseManganese +190%

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%
Wafer
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more CholineCholine +354.5%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +213.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wafer DV% diff.
Vitamin B12 2µg 0.09µg 80%
Copper 0.051mg 0.463mg 46%
Iron 0.55mg 4.01mg 43%
Polyunsaturated fat 0.202g 4.153g 26%
Protein 19.26g 6.6g 25%
Carbs 0g 72.7g 24%
Sodium 39mg 580mg 24%
Fats 0.69g 14.2g 21%
Manganese 0.24mg 0.696mg 20%
Saturated fat 0.118g 4.241g 19%
Calories 88kcal 433kcal 17%
Vitamin B2 0.063mg 0.266mg 16%
Fiber 0g 3.4g 14%
Selenium 12.6µg 5.7µg 13%
Phosphorus 220mg 132mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin B1 0.058mg 0.203mg 12%
Monounsaturated fat 0.157g 4.865g 12%
Cholesterol 39mg 2mg 12%
Vitamin D 99IU 0IU 12%
Choline 65mg 14.3mg 9%
Folate 15µg 47µg 8%
Vitamin B5 0.75mg 0.381mg 7%
Magnesium 31mg 53mg 5%
Vitamin B6 0.117mg 0.051mg 5%
Zinc 0.67mg 1.09mg 4%
Vitamin C 3.8mg 0mg 4%
Caffeine 0mg 10mg 3%
Vitamin E 0.2mg 0.72mg 3%
Vitamin B3 2.3mg 2.858mg 3%
Calcium 57mg 31mg 3%
Vitamin A 21µg 3µg 2%
Vitamin K 0.1µg 2.4µg 2%
Potassium 259mg 210mg 1%
Net carbs 0g 69.3g N/A
Sugar 0g 37.43g N/A
Tryptophan 0.216mg 0.096mg 0%
Threonine 0.844mg 0.22mg 0%
Isoleucine 0.887mg 0.261mg 0%
Leucine 1.565mg 0.447mg 0%
Lysine 1.768mg 0.281mg 0%
Methionine 0.57mg 0.105mg 0%
Phenylalanine 0.752mg 0.308mg 0%
Valine 0.992mg 0.323mg 0%
Histidine 0.567mg 0.128mg 0%
Omega-3 - EPA 0.033g 0.003g N/A
Omega-3 - DHA 0.074g 0.002g 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
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +191.8%
Contains more WaterWater +1653.8%
Contains more FatsFats +1958%
Contains more CarbsCarbs +∞%
Contains more OtherOther +77%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +2998.7%
Contains more Poly. FatPolyunsaturated fat +1955.9%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.