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  6. Pacific saury vs. Rockfish

Pacific saury vs. Rockfish — In-Depth Nutrition Comparison

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A recap on differences between pacific saury and rockfish

  • Pacific saury has more manganese, vitamin B12, vitamin B1, copper, iron, calcium, and vitamin B5; however, rockfish is higher in selenium and vitamin B6.
  • Rockfish covers your daily selenium needs 109% more than pacific saury.
  • Rockfish contains 79 times less manganese than pacific saury. Pacific saury contains 1.026mg of manganese, while rockfish contains 0.013mg.
  • Rockfish has less cholesterol.

Food varieties used in this article are Fish, pike, walleye, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Pacific saury vs Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +729.4%
Contains more IronIron +363.9%
Contains more CopperCopper +456.1%
Contains more ZincZinc +83.7%
Contains less SodiumSodium -27%
Contains more ManganeseManganese +7792.3%
Contains more SeleniumSelenium +370.4%
~equal in Potassium ~467mg
~equal in Phosphorus ~248mg

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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin AVitamin A +380%
Contains more Vitamin B1Vitamin B1 +1055.6%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B12Vitamin B12 +45.3%
Contains more FolateFolate +70%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B6Vitamin B6 +74.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~2.897mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pacific saury Rockfish DV% diff.
Selenium 16.2µg 76.2µg 109%
Manganese 1.026mg 0.013mg 44%
Vitamin B12 2.31µg 1.59µg 30%
Vitamin B1 0.312mg 0.027mg 24%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Copper 0.228mg 0.041mg 21%
Cholesterol 110mg 61mg 16%
Iron 1.67mg 0.36mg 16%
Choline 78.7mg 14%
Calcium 141mg 17mg 12%
Vitamin B5 0.865mg 0.404mg 9%
Vitamin B6 0.138mg 0.241mg 8%
Protein 24.54g 22.23g 5%
Vitamin E 0.44mg 3%
Phosphorus 269mg 248mg 3%
Zinc 0.79mg 0.43mg 3%
Vitamin A 24µg 5µg 2%
Folate 17µg 10µg 2%
Vitamin B2 0.195mg 0.226mg 2%
Polyunsaturated fat 0.573g 0.485g 1%
Calories 119kcal 109kcal 1%
Vitamin B3 2.801mg 2.897mg 1%
Sodium 65mg 89mg 1%
Potassium 499mg 467mg 1%
Magnesium 38mg 33mg 1%
Fats 1.56g 1.62g 0%
Trans fat 0.025g N/A
Saturated fat 0.319g 0.42g 0%
Monounsaturated fat 0.377g 0.466g 0%
Tryptophan 0.275mg 0.296mg 0%
Threonine 1.076mg 1.014mg 0%
Isoleucine 1.131mg 1.06mg 0%
Leucine 1.994mg 1.835mg 0%
Lysine 2.254mg 2.188mg 0%
Methionine 0.726mg 0.707mg 0%
Phenylalanine 0.958mg 0.935mg 0%
Valine 1.264mg 1.106mg 0%
Histidine 0.722mg 0.502mg 0%
Omega-3 - EPA 0.11g 0.107g N/A
Omega-3 - DHA 0.288g 0.238g N/A
Omega-3 - DPA 0.049g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more OtherOther +244.2%
~equal in Protein ~22.23g
~equal in Fats ~1.62g
~equal in Carbs ~0g
~equal in Water ~74.67g

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
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains less Sat. FatSaturated fat -24%
Contains more Poly. FatPolyunsaturated fat +18.1%
Contains more Mono. FatMonounsaturated fat +23.6%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.