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  6. Peanut butter vs. Pacific saury raw

Peanut butter vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between peanut butter and pacific saury raw

  • Peanut butter has more vitamin B3, manganese, vitamin E, copper, magnesium, vitamin B6, fiber, and folate; however, pacific saury raw is richer in vitamin B12.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than peanut butter.
  • Pacific saury raw contains less saturated fat.
  • Peanut butter has a higher glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Fish, pike, northern, raw.

Infographic

Peanut butter vs Pacific saury raw 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +441.9%
Contains more PotassiumPotassium +115.4%
Contains more IronIron +216.4%
Contains more CopperCopper +727.5%
Contains more ZincZinc +274.6%
Contains more PhosphorusPhosphorus +52.3%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +593.8%
Contains more CalciumCalcium +16.3%
Contains more SeleniumSelenium +207.3%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +4450%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +204.8%
Contains more Vitamin B3Vitamin B3 +470.1%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +276.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +480%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~65mg

All nutrients comparison - raw data values

Nutrient Peanut butter Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Polyunsaturated fat 12.535g 0.202g 82%
Fats 51.36g 0.69g 78%
Vitamin B3 13.112mg 2.3mg 68%
Monounsaturated fat 25.941g 0.157g 64%
Manganese 1.665mg 0.24mg 62%
Vitamin E 9.1mg 0.2mg 59%
Saturated fat 10.325g 0.118g 46%
Copper 0.422mg 0.051mg 41%
Magnesium 168mg 31mg 33%
Calories 598kcal 88kcal 26%
Vitamin B6 0.441mg 0.117mg 25%
Fiber 5g 0g 20%
Folate 87µg 15µg 18%
Zinc 2.51mg 0.67mg 17%
Phosphorus 335mg 220mg 16%
Selenium 4.1µg 12.6µg 15%
Iron 1.74mg 0.55mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B2 0.192mg 0.063mg 10%
Potassium 558mg 259mg 9%
Vitamin B5 1.137mg 0.75mg 8%
Vitamin B1 0.15mg 0.058mg 8%
Carbs 22.31g 0g 7%
Protein 22.21g 19.26g 6%
Vitamin C 0mg 3.8mg 4%
Vitamin A 0µg 21µg 2%
Sodium 17mg 39mg 1%
Starch 3.56g 1%
Calcium 49mg 57mg 1%
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.075g N/A
Choline 63mg 65mg 0%
Tryptophan 0.231mg 0.216mg 0%
Threonine 0.525mg 0.844mg 0%
Isoleucine 0.616mg 0.887mg 0%
Leucine 1.546mg 1.565mg 0%
Lysine 0.681mg 1.768mg 0%
Methionine 0.265mg 0.57mg 0%
Phenylalanine 1.202mg 0.752mg 0%
Valine 0.782mg 0.992mg 0%
Histidine 0.557mg 0.567mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +15.3%
Contains more FatsFats +7343.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +155.8%
Contains more WaterWater +6316.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +16422.9%
Contains more Poly. FatPolyunsaturated fat +6105.4%
Contains less Sat. FatSaturated fat -98.9%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.