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  6. Potato bread vs. Pacific saury raw

Potato bread vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between potato bread and pacific saury raw

  • Potato bread has more folate, fiber, phosphorus, iron, potassium, and calcium, while pacific saury raw has more vitamin B12 and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 77% more than potato bread.
  • The amount of sodium in pacific saury raw is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Bread, potato and Fish, pike, northern, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +229.8%
Contains more PotassiumPotassium +177.2%
Contains more IronIron +309.1%
Contains more CopperCopper +84.3%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +67.7%
Contains more MagnesiumMagnesium +10.7%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +32.6%
~equal in Manganese ~0.24mg

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% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +14.3%
Contains more Vitamin EVitamin E +135%
Contains more Vitamin B1Vitamin B1 +224.1%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +740%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B12Vitamin B12 +1233.3%
Contains more CholineCholine +253.3%
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Potato bread Pacific saury raw DV% diff.
Vitamin B12 0.15µg 2µg 77%
Folate 126µg 15µg 28%
Fiber 6.3g 0g 25%
Phosphorus 369mg 220mg 21%
Iron 2.25mg 0.55mg 21%
Carbs 47.07g 0g 16%
Sodium 375mg 39mg 15%
Protein 12.5g 19.26g 14%
Potassium 718mg 259mg 14%
Cholesterol 0mg 39mg 13%
Calcium 188mg 57mg 13%
Vitamin D 2IU 99IU 12%
Vitamin D 0.1µg 2.5µg 12%
Vitamin B1 0.188mg 0.058mg 11%
Vitamin B6 0.232mg 0.117mg 9%
Calories 266kcal 88kcal 9%
Choline 18.4mg 65mg 8%
Vitamin B3 1.25mg 2.3mg 7%
Zinc 1.44mg 0.67mg 7%
Vitamin K 6.8µg 0.1µg 6%
Selenium 9.5µg 12.6µg 6%
Copper 0.094mg 0.051mg 5%
Vitamin C 0mg 3.8mg 4%
Fats 3.13g 0.69g 4%
Vitamin B2 0.106mg 0.063mg 3%
Vitamin E 0.47mg 0.2mg 2%
Polyunsaturated fat 0g 0.202g 1%
Manganese 0.253mg 0.24mg 1%
Magnesium 28mg 31mg 1%
Vitamin B5 0.817mg 0.75mg 1%
Saturated fat 0g 0.118g 1%
Net carbs 40.77g 0g N/A
Sugar 9.38g 0g N/A
Vitamin A 24µg 21µg 0%
Monounsaturated fat 0g 0.157g 0%
Tryptophan 0.081mg 0.216mg 0%
Threonine 0.224mg 0.844mg 0%
Isoleucine 0.268mg 0.887mg 0%
Leucine 0.44mg 1.565mg 0%
Lysine 0.311mg 1.768mg 0%
Methionine 0.112mg 0.57mg 0%
Phenylalanine 0.285mg 0.752mg 0%
Valine 0.305mg 0.992mg 0%
Histidine 0.143mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +353.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +231.9%
Contains more ProteinProtein +54.1%
Contains more WaterWater +135.2%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.