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Pacific saury vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Significant differences between Pacific saury and Atlantic Mackerel

  • Pacific saury has more Manganese, Copper, Calcium, and Vitamin B1, however, Atlantic Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6.
  • Atlantic Mackerel covers your daily Vitamin B12 needs 267% more than Pacific saury.
  • Atlantic Mackerel has 68 times less Manganese than Pacific saury. Pacific saury has 1.026mg of Manganese, while Atlantic Mackerel has 0.015mg.
  • Atlantic Mackerel contains less Cholesterol.

Specific food types used in this comparison are Fish, pike, walleye, cooked, dry heat and Fish, mackerel, Atlantic, raw.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1075%
Contains more Phosphorus +24%
Contains more Potassium +58.9%
Contains less Sodium -27.8%
Contains more Zinc +25.4%
Contains more Copper +212.3%
Contains more Manganese +6740%
Contains more Magnesium +100%
Contains more Selenium +172.2%
Equal in Iron - 1.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +1075%
Contains more Phosphorus +24%
Contains more Potassium +58.9%
Contains less Sodium -27.8%
Contains more Zinc +25.4%
Contains more Copper +212.3%
Contains more Manganese +6740%
Contains more Magnesium +100%
Contains more Selenium +172.2%
Equal in Iron - 1.63

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.
:
Contains more Vitamin B1 +77.3%
Contains more Folate +1600%
Contains more Vitamin A +106.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +224.2%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Equal in Vitamin B5 - 0.856
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin B1 +77.3%
Contains more Folate +1600%
Contains more Vitamin A +106.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +224.2%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Equal in Vitamin B5 - 0.856

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.9%
Contains more Water +15.6%
Contains more Fats +790.4%
Contains more Other +820.9%
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +31.9%
Contains more Water +15.6%
Contains more Fats +790.4%
Contains more Other +820.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1347.2%
Contains more Polyunsaturated fat +484.6%
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1347.2%
Contains more Polyunsaturated fat +484.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury Atlantic Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pacific saury Atlantic Mackerel Opinion
Protein 24.54g 18.6g Pacific saury
Fats 1.56g 13.89g Atlantic Mackerel
Calories 119kcal 205kcal Atlantic Mackerel
Calcium 141mg 12mg Pacific saury
Iron 1.67mg 1.63mg Pacific saury
Magnesium 38mg 76mg Atlantic Mackerel
Phosphorus 269mg 217mg Pacific saury
Potassium 499mg 314mg Pacific saury
Sodium 65mg 90mg Pacific saury
Zinc 0.79mg 0.63mg Pacific saury
Copper 0.228mg 0.073mg Pacific saury
Manganese 1.026mg 0.015mg Pacific saury
Selenium 16.2µg 44.1µg Atlantic Mackerel
Vitamin A 81IU 167IU Atlantic Mackerel
Vitamin A RAE 24µg 50µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.312mg 0.176mg Pacific saury
Vitamin B2 0.195mg 0.312mg Atlantic Mackerel
Vitamin B3 2.801mg 9.08mg Atlantic Mackerel
Vitamin B5 0.865mg 0.856mg Pacific saury
Vitamin B6 0.138mg 0.399mg Atlantic Mackerel
Folate 17µg 1µg Pacific saury
Vitamin B12 2.31µg 8.71µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.275mg 0.208mg Pacific saury
Threonine 1.076mg 0.815mg Pacific saury
Isoleucine 1.131mg 0.857mg Pacific saury
Leucine 1.994mg 1.512mg Pacific saury
Lysine 2.254mg 1.708mg Pacific saury
Methionine 0.726mg 0.551mg Pacific saury
Phenylalanine 0.958mg 0.726mg Pacific saury
Valine 1.264mg 0.958mg Pacific saury
Histidine 0.722mg 0.548mg Pacific saury
Cholesterol 110mg 70mg Atlantic Mackerel
Saturated Fat 0.319g 3.257g Pacific saury
Omega-3 - DHA 0.288g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.11g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.049g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.377g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.573g 3.35g 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 ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Pacific saury
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
62%
Pacific saury
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 2.938g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 40mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.