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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.
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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +255.3%
Contains more CopperCopper +147.8%
Contains more ManganeseManganese +1093%
Contains more MagnesiumMagnesium +10.5%
Contains more ZincZinc +60.8%
Contains more PhosphorusPhosphorus +28.6%
~equal in Sodium ~65mg
~equal in Selenium ~16.2µg

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B12Vitamin B12 +140.6%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +150.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pacific saury Whitefish DV% diff.
Vitamin B12 2.31µg 0.96µg 56%
Manganese 1.026mg 0.086mg 41%
Vitamin B6 0.138mg 0.346mg 16%
Polyunsaturated fat 0.573g 2.755g 15%
Iron 1.67mg 0.47mg 15%
Copper 0.228mg 0.092mg 15%
Vitamin B1 0.312mg 0.171mg 12%
Cholesterol 110mg 77mg 11%
Calcium 141mg 33mg 11%
Phosphorus 269mg 346mg 11%
Fats 1.56g 7.51g 9%
Vitamin B3 2.801mg 3.846mg 7%
Monounsaturated fat 0.377g 2.559g 5%
Saturated fat 0.319g 1.162g 4%
Zinc 0.79mg 1.27mg 4%
Calories 119kcal 172kcal 3%
Vitamin B2 0.195mg 0.154mg 3%
Potassium 499mg 406mg 3%
Vitamin A 24µg 39µg 2%
Magnesium 38mg 42mg 1%
Protein 24.54g 24.47g 0%
Sodium 65mg 65mg 0%
Selenium 16.2µg 16.2µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.275mg 0.274mg 0%
Threonine 1.076mg 1.073mg 0%
Isoleucine 1.131mg 1.128mg 0%
Leucine 1.994mg 1.989mg 0%
Lysine 2.254mg 2.248mg 0%
Methionine 0.726mg 0.724mg 0%
Phenylalanine 0.958mg 0.955mg 0%
Valine 1.264mg 1.261mg 0%
Histidine 0.722mg 0.721mg 0%
Omega-3 - EPA 0.11g 0.406g N/A
Omega-3 - DHA 0.288g 1.206g N/A
Omega-3 - DPA 0.049g 0.209g 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
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 WaterWater +12.9%
Contains more FatsFats +381.4%
Contains more OtherOther +581.4%
~equal in Protein ~24.47g
~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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +578.8%
Contains more Poly. FatPolyunsaturated fat +380.8%

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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. 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.