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  6. Pacific saury raw vs. Yogurt

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

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How are pacific saury raw and yogurt different?

  • Pacific saury raw is richer in vitamin B12, vitamin D, vitamin B3, phosphorus, manganese, choline, vitamin B5, and iron, while yogurt is higher in vitamin B2.
  • Pacific saury raw covers your daily need for vitamin B12, 52% more than yogurt.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index (19) than pacific saury raw (0).

Fish, pike, northern, raw and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Pacific saury raw vs Yogurt 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%
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +181.8%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +685.7%
Contains more CopperCopper +200%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +2566.7%
Contains more SeleniumSelenium +29.9%
Contains more CalciumCalcium +93%
~equal in Sodium ~36mg

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%
Yogurt
Yogurt
1
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more Vitamin B3Vitamin B3 +1005.8%
Contains more Vitamin B5Vitamin B5 +126.6%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +330.5%
Contains more Vitamin B2Vitamin B2 +341.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Yogurt DV% diff.
Vitamin B12 2µg 0.75µg 52%
Protein 19.26g 10.19g 18%
Vitamin B2 0.063mg 0.278mg 17%
Vitamin B3 2.3mg 0.208mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Phosphorus 220mg 135mg 12%
Cholesterol 39mg 5mg 11%
Manganese 0.24mg 0.009mg 10%
Choline 65mg 15.1mg 9%
Vitamin B5 0.75mg 0.331mg 8%
Iron 0.55mg 0.07mg 6%
Calcium 57mg 110mg 5%
Magnesium 31mg 11mg 5%
Selenium 12.6µg 9.7µg 5%
Copper 0.051mg 0.017mg 4%
Vitamin B6 0.117mg 0.063mg 4%
Vitamin C 3.8mg 0mg 4%
Potassium 259mg 141mg 3%
Vitamin B1 0.058mg 0.023mg 3%
Vitamin A 21µg 1µg 2%
Folate 15µg 7µg 2%
Polyunsaturated fat 0.202g 0.012g 1%
Calories 88kcal 59kcal 1%
Vitamin E 0.2mg 0.01mg 1%
Zinc 0.67mg 0.52mg 1%
Carbs 0g 3.6g 1%
Fats 0.69g 0.39g 0%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Sodium 39mg 36mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
Saturated fat 0.118g 0.117g 0%
Monounsaturated fat 0.157g 0.053g 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 - ALA 0.001g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +89%
Contains more FatsFats +76.9%
Contains more OtherOther +56.9%
Contains more CarbsCarbs +∞%
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +196.2%
Contains more Poly. FatPolyunsaturated fat +1583.3%
~equal in Saturated fat ~0.117g

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.