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  6. Pacific saury raw vs. White chocolate

Pacific saury raw vs. White chocolate — In-Depth Nutrition Comparison

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How are pacific saury raw and white chocolate different?

  • Pacific saury raw is higher in vitamin B12, vitamin D, selenium, manganese, vitamin B3, and choline; however, white chocolate is richer in vitamin B2, calcium, and vitamin K.
  • Daily need coverage for saturated fat for white chocolate is 96% higher.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than white chocolate (41).

Fish, pike, northern, raw and Candies, white chocolate are the varieties used in this article.

Infographic

Pacific saury raw vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +158.3%
Contains more IronIron +129.2%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +180%
Contains more CalciumCalcium +249.1%
Contains more PotassiumPotassium +10.4%
Contains more CopperCopper +17.6%
Contains more ZincZinc +10.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +208.7%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more FolateFolate +114.3%
Contains more CholineCholine +120.3%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B2Vitamin B2 +347.6%
Contains more Vitamin KVitamin K +9000%
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw White chocolate DV% diff.
Saturated fat 0.118g 19.412g 88%
Vitamin B12 2µg 0.56µg 60%
Fats 0.69g 32.09g 48%
Protein 19.26g 5.87g 27%
Calories 88kcal 539kcal 23%
Monounsaturated fat 0.157g 9.097g 22%
Carbs 0g 59.24g 20%
Vitamin B2 0.063mg 0.282mg 17%
Selenium 12.6µg 4.5µg 15%
Calcium 57mg 199mg 14%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.745mg 10%
Manganese 0.24mg 0.008mg 10%
Vitamin K 0.1µg 9.1µg 8%
Choline 65mg 29.5mg 6%
Cholesterol 39mg 21mg 6%
Phosphorus 220mg 176mg 6%
Polyunsaturated fat 0.202g 1.013g 5%
Vitamin B6 0.117mg 0.056mg 5%
Vitamin E 0.2mg 0.96mg 5%
Magnesium 31mg 12mg 5%
Vitamin C 3.8mg 0.5mg 4%
Iron 0.55mg 0.24mg 4%
Vitamin B5 0.75mg 0.608mg 3%
Folate 15µg 7µg 2%
Sodium 39mg 90mg 2%
Vitamin A 21µg 9µg 1%
Fiber 0g 0.2g 1%
Potassium 259mg 286mg 1%
Copper 0.051mg 0.06mg 1%
Zinc 0.67mg 0.74mg 1%
Net carbs 0g 59.04g N/A
Sugar 0g 59g N/A
Vitamin B1 0.058mg 0.063mg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +228.1%
Contains more WaterWater +5970.8%
Contains more FatsFats +4550.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.7%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5694.3%
Contains more Poly. FatPolyunsaturated fat +401.5%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.