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  6. Pacific saury vs. Flatfish

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

Pacific saury vs Flatfish 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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.
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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pacific saury Flatfish 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
15% 2% 81%
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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
33% 40% 28%
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%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.