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

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Differences between pacific saury raw and wakame

  • Pacific saury raw has more vitamin B12, selenium, phosphorus, and vitamin D, while wakame has more manganese, folate, copper, iron, and magnesium.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of sodium in pacific saury raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Seaweed, wakame, raw.

Infographic

Pacific saury raw vs Wakame infographic
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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.
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%
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +418%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +1700%
Contains more MagnesiumMagnesium +245.2%
Contains more CalciumCalcium +163.2%
Contains more IronIron +296.4%
Contains more CopperCopper +456.9%
Contains more ManganeseManganese +483.3%

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%
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +367.6%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +265.1%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1206.7%
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B5 ~0.697mg

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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +535.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +537.2%
~equal in Fats ~0.64g
~equal in Water ~79.99g

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -9.2%
Contains more Mono. FatMonounsaturated fat +170.7%
~equal in Polyunsaturated fat ~0.218g

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 Wakame
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wakame DV% diff.
Vitamin B12 2µg 0µg 83%
Manganese 0.24mg 1.4mg 50%
Folate 15µg 196µg 45%
Sodium 39mg 872mg 36%
Protein 19.26g 3.03g 32%
Copper 0.051mg 0.284mg 26%
Selenium 12.6µg 0.7µg 22%
Iron 0.55mg 2.18mg 20%
Phosphorus 220mg 80mg 20%
Magnesium 31mg 107mg 18%
Vitamin B2 0.063mg 0.23mg 13%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Calcium 57mg 150mg 9%
Choline 65mg 13.9mg 9%
Vitamin B6 0.117mg 0.002mg 9%
Potassium 259mg 50mg 6%
Vitamin E 0.2mg 1mg 5%
Vitamin B3 2.3mg 1.6mg 4%
Vitamin K 0.1µg 5.3µg 4%
Zinc 0.67mg 0.38mg 3%
Carbs 0g 9.14g 3%
Fiber 0g 0.5g 2%
Calories 88kcal 45kcal 2%
Vitamin B5 0.75mg 0.697mg 1%
Vitamin C 3.8mg 3mg 1%
Fats 0.69g 0.64g 0%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Vitamin A 21µg 18µg 0%
Vitamin B1 0.058mg 0.06mg 0%
Saturated fat 0.118g 0.13g 0%
Monounsaturated fat 0.157g 0.058g 0%
Polyunsaturated fat 0.202g 0.218g 0%
Tryptophan 0.216mg 0.035mg 0%
Threonine 0.844mg 0.165mg 0%
Isoleucine 0.887mg 0.087mg 0%
Leucine 1.565mg 0.257mg 0%
Lysine 1.768mg 0.112mg 0%
Methionine 0.57mg 0.063mg 0%
Phenylalanine 0.752mg 0.112mg 0%
Valine 0.992mg 0.209mg 0%
Histidine 0.567mg 0.015mg 0%
Omega-3 - EPA 0.033g 0.186g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
26%
Wakame
Minerals Daily Need Coverage Score
32%
Pacific saury raw
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 39mg)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 833mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.012g)
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.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.