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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 for pacific saury raw is 73% higher.
  • Pacific saury raw has a lower glycemic index (0) than waffle (76).

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.
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%
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +63.2%
Contains more PotassiumPotassium +62.9%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -92.4%
Contains more CalciumCalcium +347.4%
Contains more IronIron +320%
Contains more CopperCopper +21.6%
Contains more ManganeseManganese +10.4%
Contains more SeleniumSelenium +266.7%
~equal in Zinc ~0.68mg

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%
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +209.5%
Contains more Vitamin B1Vitamin B1 +353.4%
Contains more Vitamin B2Vitamin B2 +450.8%
Contains more FolateFolate +206.7%
~equal in Vitamin B3 ~2.073mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Waffle DV% diff.
Vitamin B12 2µg 0.25µg 73%
Selenium 12.6µg 46.2µg 61%
Polyunsaturated fat 0.202g 6.785g 44%
Protein 19.26g 7.9g 23%
Vitamin B2 0.063mg 0.347mg 22%
Iron 0.55mg 2.31mg 22%
Sodium 39mg 511mg 21%
Fats 0.69g 14.1g 21%
Calcium 57mg 255mg 20%
Vitamin B1 0.058mg 0.263mg 17%
Vitamin D 2.5µg 13%
Saturated fat 0.118g 2.866g 12%
Choline 65mg 12%
Vitamin D 99IU 12%
Carbs 0g 32.9g 11%
Calories 88kcal 291kcal 10%
Cholesterol 39mg 69mg 10%
Folate 15µg 46µg 8%
Monounsaturated fat 0.157g 3.521g 8%
Vitamin B5 0.75mg 0.485mg 5%
Vitamin A 21µg 65µg 5%
Vitamin B6 0.117mg 0.056mg 5%
Phosphorus 220mg 190mg 4%
Vitamin C 3.8mg 0.4mg 4%
Potassium 259mg 159mg 3%
Magnesium 31mg 19mg 3%
Vitamin E 0.2mg 1%
Manganese 0.24mg 0.265mg 1%
Copper 0.051mg 0.062mg 1%
Vitamin B3 2.3mg 2.073mg 1%
Net carbs 0g 32.9g N/A
Zinc 0.67mg 0.68mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.099mg 0%
Threonine 0.844mg 0.289mg 0%
Isoleucine 0.887mg 0.362mg 0%
Leucine 1.565mg 0.63mg 0%
Lysine 1.768mg 0.384mg 0%
Methionine 0.57mg 0.179mg 0%
Phenylalanine 0.752mg 0.395mg 0%
Valine 0.992mg 0.409mg 0%
Histidine 0.567mg 0.187mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.006g 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
Waffle
Waffle
3
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 ProteinProtein +143.8%
Contains more WaterWater +87.9%
Contains more FatsFats +1943.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +174.3%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +2142.7%
Contains more Poly. FatPolyunsaturated fat +3258.9%

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. 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.