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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
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
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
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.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
32%
65%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 39mg)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 833mg)
Which food is lower in Saturated fat?
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?
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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.