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  6. Pacific saury raw vs. Wheat

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

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How are pacific saury raw and wheat different?

  • Pacific saury raw is richer in vitamin B12, while wheat is higher in selenium, manganese, copper, phosphorus, iron, zinc, vitamin B1, vitamin B3, and magnesium.
  • Wheat covers your daily need for selenium, 140% more than pacific saury raw.
  • Wheat has a higher glycemic index (50) than pacific saury raw (0).

Fish, pike, northern, raw and Wheat, durum types were used in this article.

Infographic

Pacific saury raw vs Wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +67.6%
Contains more MagnesiumMagnesium +364.5%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +540%
Contains more CopperCopper +984.3%
Contains more ZincZinc +520.9%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1155%
Contains more SeleniumSelenium +609.5%

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%
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +622.4%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B3Vitamin B3 +193%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +258.1%
Contains more FolateFolate +186.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Wheat DV% diff.
Selenium 12.6µg 89.4µg 140%
Manganese 0.24mg 3.012mg 121%
Vitamin B12 2µg 0µg 83%
Copper 0.051mg 0.553mg 56%
Phosphorus 220mg 508mg 41%
Iron 0.55mg 3.52mg 37%
Zinc 0.67mg 4.16mg 32%
Vitamin B1 0.058mg 0.419mg 30%
Vitamin B3 2.3mg 6.738mg 28%
Magnesium 31mg 144mg 27%
Carbs 0g 71.13g 24%
Vitamin B6 0.117mg 0.419mg 23%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Calories 88kcal 339kcal 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12%
Protein 19.26g 13.68g 11%
Folate 15µg 43µg 7%
Potassium 259mg 431mg 5%
Polyunsaturated fat 0.202g 0.978g 5%
Vitamin B5 0.75mg 0.935mg 4%
Vitamin B2 0.063mg 0.121mg 4%
Vitamin C 3.8mg 0mg 4%
Fats 0.69g 2.47g 3%
Vitamin A 21µg 0µg 2%
Sodium 39mg 2mg 2%
Calcium 57mg 34mg 2%
Saturated fat 0.118g 0.454g 2%
Vitamin E 0.2mg 1%
Net carbs 0g 71.13g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0.344g 0%
Tryptophan 0.216mg 0.176mg 0%
Threonine 0.844mg 0.366mg 0%
Isoleucine 0.887mg 0.533mg 0%
Leucine 1.565mg 0.934mg 0%
Lysine 1.768mg 0.303mg 0%
Methionine 0.57mg 0.221mg 0%
Phenylalanine 0.752mg 0.681mg 0%
Valine 0.992mg 0.594mg 0%
Histidine 0.567mg 0.322mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +40.8%
Contains more WaterWater +621.4%
Contains more FatsFats +258%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +119.1%
Contains more Poly. FatPolyunsaturated fat +384.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.