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  6. Pacific saury raw vs. Yolk

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

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What are the differences between pacific saury raw and yolk?

  • Yolk is richer than pacific saury raw in choline, selenium, vitamin B5, vitamin B2, folate, vitamin A, iron, and phosphorus.
  • Yolk's daily need coverage for cholesterol is 349% more.
  • The amount of cholesterol in pacific saury raw is lower.

We used Fish, pike, northern, raw and Egg, yolk, raw, fresh types in this article.

Infographic

Pacific saury raw vs Yolk 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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +520%
Contains more PotassiumPotassium +137.6%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +336.4%
Contains more CalciumCalcium +126.3%
Contains more IronIron +396.4%
Contains more CopperCopper +51%
Contains more ZincZinc +243.3%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +344.4%

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +9483.3%
Contains more Vitamin AVitamin A +1714.3%
Contains more Vitamin EVitamin E +1190%
Contains more Vitamin DVitamin D +116%
Contains more Vitamin B1Vitamin B1 +203.4%
Contains more Vitamin B2Vitamin B2 +738.1%
Contains more Vitamin B5Vitamin B5 +298.7%
Contains more Vitamin B6Vitamin B6 +199.1%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +873.3%
Contains more CholineCholine +1161.8%
~equal in Vitamin B12 ~1.95µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Yolk DV% diff.
Cholesterol 39mg 1085mg 349%
Choline 65mg 820.2mg 137%
Selenium 12.6µg 56µg 79%
Vitamin B5 0.75mg 2.99mg 45%
Saturated fat 0.118g 9.551g 43%
Fats 0.69g 26.54g 40%
Vitamin A 21µg 381µg 40%
Vitamin B2 0.063mg 0.528mg 36%
Folate 15µg 146µg 33%
Monounsaturated fat 0.157g 11.738g 29%
Iron 0.55mg 2.73mg 27%
Polyunsaturated fat 0.202g 4.204g 27%
Phosphorus 220mg 390mg 24%
Vitamin B6 0.117mg 0.35mg 18%
Vitamin E 0.2mg 2.58mg 16%
Vitamin D 2.5µg 5.4µg 15%
Vitamin D 99IU 218IU 15%
Zinc 0.67mg 2.3mg 15%
Vitamin B3 2.3mg 0.024mg 14%
Calories 88kcal 322kcal 12%
Vitamin B1 0.058mg 0.176mg 10%
Manganese 0.24mg 0.055mg 8%
Calcium 57mg 129mg 7%
Protein 19.26g 15.86g 7%
Magnesium 31mg 5mg 6%
Vitamin C 3.8mg 0mg 4%
Potassium 259mg 109mg 4%
Copper 0.051mg 0.077mg 3%
Vitamin B12 2µg 1.95µg 2%
Vitamin K 0.1µg 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Sodium 39mg 48mg 0%
Tryptophan 0.216mg 0.177mg 0%
Threonine 0.844mg 0.687mg 0%
Isoleucine 0.887mg 0.866mg 0%
Leucine 1.565mg 1.399mg 0%
Lysine 1.768mg 1.217mg 0%
Methionine 0.57mg 0.378mg 0%
Phenylalanine 0.752mg 0.681mg 0%
Valine 0.992mg 0.949mg 0%
Histidine 0.567mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.033g 0.011g N/A
Omega-3 - DHA 0.074g 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +21.4%
Contains more WaterWater +50.9%
Contains more FatsFats +3746.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +7376.4%
Contains more Poly. FatPolyunsaturated fat +1981.2%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.