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  6. Pacific saury vs. Whitefish

Pacific saury vs. Whitefish — In-Depth Nutrition Comparison

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What are the differences between Pacific saury and Whitefish?

  • Pacific saury is higher in Vitamin B12, Manganese, Copper, Iron, Vitamin B1, and Calcium, yet Whitefish is higher in Vitamin B6, Phosphorus, and Vitamin B3.
  • Pacific saury's daily need coverage for Vitamin B12 is 56% more.
  • Pacific saury has 12 times more Manganese than Whitefish. While Pacific saury has 1.026mg of Manganese, Whitefish has only 0.086mg.
  • The amount of Cholesterol in Whitefish is lower.

We used Fish, pike, walleye, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat types in this article.

Infographic

Pacific saury vs Whitefish 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
:
3
Whitefish
Whitefish
Contains more Calcium +327.3%
Contains more Iron +255.3%
Contains more Potassium +22.9%
Contains more Copper +147.8%
Contains more Manganese +1093%
Contains more Magnesium +10.5%
Contains more Phosphorus +28.6%
Contains more Zinc +60.8%
Equal in Sodium - 65
Equal in Selenium - 16.2
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Calcium +327.3%
Contains more Iron +255.3%
Contains more Potassium +22.9%
Contains more Copper +147.8%
Contains more Manganese +1093%
Contains more Magnesium +10.5%
Contains more Phosphorus +28.6%
Contains more Zinc +60.8%
Equal in Sodium - 65
Equal in Selenium - 16.2

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.
Pacific saury
Pacific saury
3
:
3
Whitefish
Whitefish
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B12 +140.6%
Contains more Vitamin A +61.7%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +150.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
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%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B12 +140.6%
Contains more Vitamin A +61.7%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +150.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
2
Whitefish
Whitefish
Contains more Water +12.9%
Contains more Fats +381.4%
Contains more Other +581.4%
Equal in Protein - 24.47
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Water +12.9%
Contains more Fats +381.4%
Contains more Other +581.4%
Equal in Protein - 24.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
2
Whitefish
Whitefish
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +578.8%
Contains more Polyunsaturated fat +380.8%
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +578.8%
Contains more Polyunsaturated fat +380.8%

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 Whitefish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Sodium Equal
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 Whitefish Opinion
Protein 24.54g 24.47g Pacific saury
Fats 1.56g 7.51g Whitefish
Calories 119kcal 172kcal Whitefish
Calcium 141mg 33mg Pacific saury
Iron 1.67mg 0.47mg Pacific saury
Magnesium 38mg 42mg Whitefish
Phosphorus 269mg 346mg Whitefish
Potassium 499mg 406mg Pacific saury
Sodium 65mg 65mg
Zinc 0.79mg 1.27mg Whitefish
Copper 0.228mg 0.092mg Pacific saury
Manganese 1.026mg 0.086mg Pacific saury
Selenium 16.2µg 16.2µg
Vitamin A 81IU 131IU Whitefish
Vitamin A RAE 24µg 39µg Whitefish
Vitamin B1 0.312mg 0.171mg Pacific saury
Vitamin B2 0.195mg 0.154mg Pacific saury
Vitamin B3 2.801mg 3.846mg Whitefish
Vitamin B5 0.865mg 0.865mg
Vitamin B6 0.138mg 0.346mg Whitefish
Folate 17µg 17µg
Vitamin B12 2.31µg 0.96µg Pacific saury
Tryptophan 0.275mg 0.274mg Pacific saury
Threonine 1.076mg 1.073mg Pacific saury
Isoleucine 1.131mg 1.128mg Pacific saury
Leucine 1.994mg 1.989mg Pacific saury
Lysine 2.254mg 2.248mg Pacific saury
Methionine 0.726mg 0.724mg Pacific saury
Phenylalanine 0.958mg 0.955mg Pacific saury
Valine 1.264mg 1.261mg Pacific saury
Histidine 0.722mg 0.721mg Pacific saury
Cholesterol 110mg 77mg Whitefish
Saturated Fat 0.319g 1.162g Pacific saury
Omega-3 - DHA 0.288g 1.206g Whitefish
Omega-3 - EPA 0.11g 0.406g Whitefish
Omega-3 - DPA 0.049g 0.209g Whitefish
Monounsaturated Fat 0.377g 2.559g Whitefish
Polyunsaturated fat 0.573g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Whitefish
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
35%
Whitefish
Minerals Daily Need Coverage Score
62%
Pacific saury
41%
Whitefish

Comparison summary

Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.843g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (65 mg)
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.