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Pacific saury vs Roe - In-Depth Nutrition Comparison

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How are Pacific saury and Roe different?

  • Pacific saury is higher in Manganese, however Roe is richer in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Folate, Vitamin B1, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Roe is 397% higher.
  • Pacific saury contains 18 times more Manganese than Roe. While Pacific saury contains 0.24mg of Manganese, Roe contains only 0.013mg.
  • Pacific saury has less Cholesterol.

Fish, pike, northern, raw and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Pacific saury vs Roe 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 +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Contains more Iron +40%
Contains more Phosphorus +134.1%
Contains more Zinc +91%
Contains more Copper +151%
Equal in Potassium - 283
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Contains more Iron +40%
Contains more Phosphorus +134.1%
Contains more Zinc +91%
Contains more Copper +151%
Equal in Potassium - 283

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
:
8
Roe
Contains more Vitamin A +332.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Folate +513.3%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.192
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 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +332.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Folate +513.3%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.192

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 Roe
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pacific saury Roe Opinion
Net carbs 0g 1.92g Roe
Protein 19.26g 28.62g Roe
Fats 0.69g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 88kcal 204kcal Roe
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 57mg 28mg Pacific saury
Iron 0.55mg 0.77mg Roe
Magnesium 31mg 26mg Pacific saury
Phosphorus 220mg 515mg Roe
Potassium 259mg 283mg Roe
Sodium 39mg 117mg Pacific saury
Zinc 0.67mg 1.28mg Roe
Copper 0.051mg 0.128mg Roe
Vitamin A 70IU 303IU Roe
Vitamin E 0.2mg mg Pacific saury
Vitamin D 99IU IU Pacific saury
Vitamin D 2.5µg µg Pacific saury
Vitamin C 3.8mg 16.4mg Roe
Vitamin B1 0.058mg 0.277mg Roe
Vitamin B2 0.063mg 0.949mg Roe
Vitamin B3 2.3mg 2.192mg Pacific saury
Vitamin B5 0.75mg 1.154mg Roe
Vitamin B6 0.117mg 0.185mg Roe
Folate 15µg 92µg Roe
Vitamin B12 2µg 11.54µg Roe
Vitamin K 0.1µg µg Pacific saury
Tryptophan 0.216mg 0.375mg Roe
Threonine 0.844mg 1.305mg Roe
Isoleucine 0.887mg 1.465mg Roe
Leucine 1.565mg 2.509mg Roe
Lysine 1.768mg 2.179mg Roe
Methionine 0.57mg 0.71mg Roe
Phenylalanine 0.752mg 1.401mg Roe
Valine 0.992mg 1.676mg Roe
Histidine 0.567mg 0.778mg Roe
Cholesterol 39mg 479mg Pacific saury
Trans Fat g g
Saturated Fat 0.118g 1.866g Pacific saury
Monounsaturated Fat 0.157g 2.129g Roe
Polyunsaturated fat 0.202g 3.404g Roe

Which food is preferable for your diet?

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

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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
169
Roe
Mineral Summary Score
27
Pacific saury
49
Roe

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
172%
Roe
Carbohydrates
0%
Pacific saury
2%
Roe
Fats
3%
Pacific saury
38%
Roe

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 440mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.748g)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $100)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.