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  6. Pacific saury raw vs. Waffle

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

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How are Pacific saury raw and Waffle different?

  • Pacific saury raw is higher in Vitamin B12, however, Waffle is richer in Selenium, Iron, Vitamin B2, Calcium, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin B12 from Pacific saury raw is 73% higher.

Fish, pike, northern, raw and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Pacific saury raw vs Waffle 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.
Pacific saury raw
Pacific saury raw
4
:
6
Waffle
Waffle
Contains more Magnesium +63.2%
Contains more Phosphorus +15.8%
Contains more Potassium +62.9%
Contains less Sodium -92.4%
Contains more Calcium +347.4%
Contains more Iron +320%
Contains more Copper +21.6%
Contains more Manganese +10.4%
Contains more Selenium +266.7%
Equal in Zinc - 0.68
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Magnesium +63.2%
Contains more Phosphorus +15.8%
Contains more Potassium +62.9%
Contains less Sodium -92.4%
Contains more Calcium +347.4%
Contains more Iron +320%
Contains more Copper +21.6%
Contains more Manganese +10.4%
Contains more Selenium +266.7%
Equal in Zinc - 0.68

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.
Pacific saury raw
Pacific saury raw
8
:
4
Waffle
Waffle
Contains more Vitamin C +850%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +108.9%
Contains more Vitamin B12 +700%
Contains more Vitamin A +225.7%
Contains more Vitamin B1 +353.4%
Contains more Vitamin B2 +450.8%
Contains more Folate +206.7%
Equal in Vitamin B3 - 2.073
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin C +850%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +108.9%
Contains more Vitamin B12 +700%
Contains more Vitamin A +225.7%
Contains more Vitamin B1 +353.4%
Contains more Vitamin B2 +450.8%
Contains more Folate +206.7%
Equal in Vitamin B3 - 2.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Waffle
Waffle
Contains more Protein +143.8%
Contains more Water +87.9%
Contains more Fats +1943.5%
Contains more Carbs +∞%
Contains more Other +174.3%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +143.8%
Contains more Water +87.9%
Contains more Fats +1943.5%
Contains more Carbs +∞%
Contains more Other +174.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Waffle
Waffle
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2142.7%
Contains more Polyunsaturated fat +3258.9%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2142.7%
Contains more Polyunsaturated fat +3258.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Waffle
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Waffle Opinion
Net carbs 0g 32.9g Waffle
Protein 19.26g 7.9g Pacific saury raw
Fats 0.69g 14.1g Waffle
Carbs 0g 32.9g Waffle
Calories 88kcal 291kcal Waffle
Calcium 57mg 255mg Waffle
Iron 0.55mg 2.31mg Waffle
Magnesium 31mg 19mg Pacific saury raw
Phosphorus 220mg 190mg Pacific saury raw
Potassium 259mg 159mg Pacific saury raw
Sodium 39mg 511mg Pacific saury raw
Zinc 0.67mg 0.68mg Waffle
Copper 0.051mg 0.062mg Waffle
Manganese 0.24mg 0.265mg Waffle
Selenium 12.6µg 46.2µg Waffle
Vitamin A 70IU 228IU Waffle
Vitamin A RAE 21µg 65µg Waffle
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Vitamin C 3.8mg 0.4mg Pacific saury raw
Vitamin B1 0.058mg 0.263mg Waffle
Vitamin B2 0.063mg 0.347mg Waffle
Vitamin B3 2.3mg 2.073mg Pacific saury raw
Vitamin B5 0.75mg 0.485mg Pacific saury raw
Vitamin B6 0.117mg 0.056mg Pacific saury raw
Folate 15µg 46µg Waffle
Vitamin B12 2µg 0.25µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg 0.099mg Pacific saury raw
Threonine 0.844mg 0.289mg Pacific saury raw
Isoleucine 0.887mg 0.362mg Pacific saury raw
Leucine 1.565mg 0.63mg Pacific saury raw
Lysine 1.768mg 0.384mg Pacific saury raw
Methionine 0.57mg 0.179mg Pacific saury raw
Phenylalanine 0.752mg 0.395mg Pacific saury raw
Valine 0.992mg 0.409mg Pacific saury raw
Histidine 0.567mg 0.187mg Pacific saury raw
Cholesterol 39mg 69mg Pacific saury raw
Saturated Fat 0.118g 2.866g Pacific saury raw
Omega-3 - DHA 0.074g 0.006g Pacific saury raw
Omega-3 - EPA 0.033g 0.001g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 3.521g Waffle
Polyunsaturated fat 0.202g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
26%
Waffle
Minerals Daily Need Coverage Score
32%
Pacific saury raw
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 472mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 2.748g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.