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Pacific saury vs Atlantic mackerel - In-Depth Nutrition Comparison

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How are Pacific saury and Atlantic mackerel different?

  • Pacific saury is higher in Manganese, however Atlantic mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin B12 from Atlantic mackerel is 708% higher.
  • Pacific saury contains 12 times more Manganese than Atlantic mackerel. While Pacific saury contains 0.24mg of Manganese, Atlantic mackerel contains only 0.02mg.
  • Pacific saury has less Cholesterol.

Fish, pike, northern, raw and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Pacific saury vs Atlantic mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +280%
Contains less Sodium -53%
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Calcium +280%
Contains less Sodium -53%
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +850%
Contains more Folate +650%
Contains more Vitamin A +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +850%
Contains more Folate +650%
Contains more Vitamin A +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Atlantic mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 19.26g 23.85g Atlantic mackerel
Fats 0.69g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 88kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar 0g g Atlantic mackerel
Fiber 0g 0g
Calcium 57mg 15mg Pacific saury
Iron 0.55mg 1.57mg Atlantic mackerel
Magnesium 31mg 97mg Atlantic mackerel
Phosphorus 220mg 278mg Atlantic mackerel
Potassium 259mg 401mg Atlantic mackerel
Sodium 39mg 83mg Pacific saury
Zinc 0.67mg 0.94mg Atlantic mackerel
Copper 0.051mg 0.094mg Atlantic mackerel
Vitamin A 70IU 180IU Atlantic mackerel
Vitamin E 0.2mg mg Pacific saury
Vitamin D 99IU IU Pacific saury
Vitamin D 2.5µg µg Pacific saury
Vitamin C 3.8mg 0.4mg Pacific saury
Vitamin B1 0.058mg 0.159mg Atlantic mackerel
Vitamin B2 0.063mg 0.412mg Atlantic mackerel
Vitamin B3 2.3mg 6.85mg Atlantic mackerel
Vitamin B5 0.75mg 0.99mg Atlantic mackerel
Vitamin B6 0.117mg 0.46mg Atlantic mackerel
Folate 15µg 2µg Pacific saury
Vitamin B12 2µg 19µg Atlantic mackerel
Vitamin K 0.1µg µg Pacific saury
Tryptophan 0.216mg 0.267mg Atlantic mackerel
Threonine 0.844mg 1.045mg Atlantic mackerel
Isoleucine 0.887mg 1.099mg Atlantic mackerel
Leucine 1.565mg 1.938mg Atlantic mackerel
Lysine 1.768mg 2.19mg Atlantic mackerel
Methionine 0.57mg 0.706mg Atlantic mackerel
Phenylalanine 0.752mg 0.931mg Atlantic mackerel
Valine 0.992mg 1.228mg Atlantic mackerel
Histidine 0.567mg 0.702mg Atlantic mackerel
Cholesterol 39mg 75mg Pacific saury
Trans Fat g g
Saturated Fat 0.118g 4.176g Pacific saury
Monounsaturated Fat 0.157g 7.006g Atlantic mackerel
Polyunsaturated fat 0.202g 4.3g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Atlantic mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Pacific saury
235
Atlantic mackerel
Mineral Summary Score
27
Pacific saury
44
Atlantic mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Pacific saury
143%
Atlantic mackerel
Carbohydrates
0%
Pacific saury
0%
Atlantic mackerel
Fats
3%
Pacific saury
82%
Atlantic mackerel

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 4.058g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.