Pacific saury vs. Flatfish — In-Depth Nutrition Comparison
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Summary of differences between pacific saury and flatfish
- Pacific saury has more manganese, vitamin B12, vitamin B1, copper, iron, vitamin B2, and vitamin B5; however, flatfish is higher in selenium.
- Pacific saury covers your daily need for manganese, 44% more than flatfish.
- Pacific saury has 12 times more vitamin B1 than flatfish. While pacific saury has 0.312mg of vitamin B1, flatfish has only 0.026mg.
- Flatfish has less cholesterol.
These are the specific foods used in this comparison Fish, pike, walleye, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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 MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +464% |
| Contains more PotassiumPotassium | +153.3% |
| Contains more IronIron | +626.1% |
| Contains more CopperCopper | +891.3% |
| Contains more ZincZinc | +102.6% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +5935.3% |
| Contains more PhosphorusPhosphorus | +14.9% |
| Contains more SeleniumSelenium | +101.2% |
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 AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +1100% |
| Contains more Vitamin B2Vitamin B2 | +680% |
| Contains more Vitamin B3Vitamin B3 | +119.2% |
| Contains more Vitamin B5Vitamin B5 | +281.1% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin B12Vitamin B12 | +76.3% |
| Contains more FolateFolate | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.54 g
Fats:
1.56 g
Carbs:
0 g
Water:
73.47 g
Other:
0.43 g
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
| Contains more ProteinProtein | +61% |
| Contains more FatsFats | +51.9% |
| Contains more WaterWater | +10.4% |
| Contains more OtherOther | +197.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.319 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.573 g
Saturated fat:
Sat. Fat
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
| Contains less Sat. FatSaturated fat | -41.1% |
| Contains more Poly. FatPolyunsaturated fat | +24.8% |
| Contains more Mono. FatMonounsaturated fat | +74.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.026mg | 0.017mg | 44% |
| Vitamin B12 | 2.31µg | 1.31µg | 42% |
| Selenium | 16.2µg | 32.6µg | 30% |
| Vitamin B1 | 0.312mg | 0.026mg | 24% |
| Copper | 0.228mg | 0.023mg | 23% |
| Protein | 24.54g | 15.24g | 19% |
| Cholesterol | 110mg | 56mg | 18% |
| Vitamin D | 3.5µg | 18% | |
| Iron | 1.67mg | 0.23mg | 18% |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Vitamin B5 | 0.865mg | 0.227mg | 13% |
| Sodium | 65mg | 363mg | 13% |
| Vitamin B2 | 0.195mg | 0.025mg | 13% |
| Calcium | 141mg | 25mg | 12% |
| Vitamin B3 | 2.801mg | 1.278mg | 10% |
| Potassium | 499mg | 197mg | 9% |
| Phosphorus | 269mg | 309mg | 6% |
| Vitamin E | 0.77mg | 5% | |
| Zinc | 0.79mg | 0.39mg | 4% |
| Magnesium | 38mg | 22mg | 4% |
| Folate | 17µg | 6µg | 3% |
| Calories | 119kcal | 86kcal | 2% |
| Vitamin B6 | 0.138mg | 0.115mg | 2% |
| Vitamin A | 24µg | 12µg | 1% |
| Fats | 1.56g | 2.37g | 1% |
| Saturated fat | 0.319g | 0.542g | 1% |
| Monounsaturated fat | 0.377g | 0.657g | 1% |
| Polyunsaturated fat | 0.573g | 0.459g | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.275mg | 0.197mg | 0% |
| Threonine | 1.076mg | 0.719mg | 0% |
| Isoleucine | 1.131mg | 0.754mg | 0% |
| Leucine | 1.994mg | 1.335mg | 0% |
| Lysine | 2.254mg | 1.561mg | 0% |
| Methionine | 0.726mg | 0.56mg | 0% |
| Phenylalanine | 0.958mg | 0.624mg | 0% |
| Valine | 1.264mg | 0.8mg | 0% |
| Histidine | 0.722mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.11g | 0.168g | N/A |
| Omega-3 - DHA | 0.288g | 0.132g | N/A |
| Omega-3 - DPA | 0.049g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
44%
28%
Minerals Daily Need Coverage Score
62%
43%
Comparison summary
Which food is lower in Sugar?
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Pacific saury is lower in Saturated fat (difference - 0.223g)
Which food is richer in minerals?
Pacific saury is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 54mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)