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  6. Pacific saury vs. Tuna

Pacific saury vs. Tuna — In-Depth Nutrition Comparison

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A recap on differences between Pacific saury and Tuna

  • Pacific saury has more Manganese, Copper, Vitamin B1, Calcium, Vitamin B5, and Iron, however, Tuna is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Tuna covers your daily Selenium needs 167% more than Pacific saury.
  • Tuna contains 79 times less Manganese than Pacific saury. Pacific saury contains 1.026mg of Manganese, while Tuna contains 0.013mg.
  • Tuna has less Cholesterol.

Food varieties used in this article are Fish, pike, walleye, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Pacific saury vs Tuna 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.
Pacific saury
Pacific saury
5
:
5
Tuna
Tuna
Contains more Calcium +3425%
Contains more Iron +81.5%
Contains more Zinc +75.6%
Contains more Copper +430.2%
Contains more Manganese +7792.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +23.8%
Contains less Sodium -16.9%
Contains more Selenium +567.9%
Equal in Potassium - 527
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +3425%
Contains more Iron +81.5%
Contains more Zinc +75.6%
Contains more Copper +430.2%
Contains more Manganese +7792.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +23.8%
Contains less Sodium -16.9%
Contains more Selenium +567.9%
Equal in Potassium - 527

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.
Pacific saury
Pacific saury
5
:
6
Tuna
Tuna
Contains more Vitamin A +24.6%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B3 +687.9%
Contains more Vitamin B6 +652.2%
Equal in Vitamin B12 - 2.35
Pacific saury
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +24.6%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B3 +687.9%
Contains more Vitamin B6 +652.2%
Equal in Vitamin B12 - 2.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
2
Tuna
Tuna
Contains more Fats +164.4%
Contains more Protein +18.8%
Contains more Other +197.7%
Equal in Water - 68.98
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +164.4%
Contains more Protein +18.8%
Contains more Other +197.7%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +173.2%
Contains more Polyunsaturated fat +227.4%
Contains less Saturated Fat -35.7%
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +173.2%
Contains more Polyunsaturated fat +227.4%
Contains less Saturated Fat -35.7%

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 Tuna
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Tuna Opinion
Protein 24.54g 29.15g Tuna
Fats 1.56g 0.59g Pacific saury
Calories 119kcal 130kcal Tuna
Calcium 141mg 4mg Pacific saury
Iron 1.67mg 0.92mg Pacific saury
Magnesium 38mg 42mg Tuna
Phosphorus 269mg 333mg Tuna
Potassium 499mg 527mg Tuna
Sodium 65mg 54mg Tuna
Zinc 0.79mg 0.45mg Pacific saury
Copper 0.228mg 0.043mg Pacific saury
Manganese 1.026mg 0.013mg Pacific saury
Selenium 16.2µg 108.2µg Tuna
Vitamin A 81IU 65IU Pacific saury
Vitamin A RAE 24µg 22µg Pacific saury
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.312mg 0.134mg Pacific saury
Vitamin B2 0.195mg 0.137mg Pacific saury
Vitamin B3 2.801mg 22.07mg Tuna
Vitamin B5 0.865mg 0.334mg Pacific saury
Vitamin B6 0.138mg 1.038mg Tuna
Folate 17µg 2µg Pacific saury
Vitamin B12 2.31µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.275mg 0.313mg Tuna
Threonine 1.076mg 1.224mg Tuna
Isoleucine 1.131mg 1.287mg Tuna
Leucine 1.994mg 2.27mg Tuna
Lysine 2.254mg 2.565mg Tuna
Methionine 0.726mg 0.827mg Tuna
Phenylalanine 0.958mg 1.091mg Tuna
Valine 1.264mg 1.438mg Tuna
Histidine 0.722mg 0.822mg Tuna
Cholesterol 110mg 47mg Tuna
Trans Fat 0.02g Pacific saury
Saturated Fat 0.319g 0.205g Tuna
Omega-3 - DHA 0.288g 0.105g Pacific saury
Omega-3 - EPA 0.11g 0.015g Pacific saury
Omega-3 - DPA 0.049g 0.005g Pacific saury
Monounsaturated Fat 0.377g 0.138g Pacific saury
Polyunsaturated fat 0.573g 0.175g Pacific saury
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
47%
Pacific saury
92%
Tuna
Minerals Daily Need Coverage Score
62%
Pacific saury
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.114g)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.