Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Potato
  5. Compare
  6. Potato vs. Pacific saury raw

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

Compare

The main differences between potatoes and pacific saury raw

  • Potatoes have more vitamin C, vitamin B6, and fiber; however, pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, choline, and vitamin B5.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Potatoes have a higher glycemic index than pacific saury raw.

Food types used in this article are Potatoes, flesh, and skin, raw and Fish, pike, northern, raw.

Infographic

Potato 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.
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +64.1%
Contains more IronIron +47.3%
Contains more CopperCopper +115.7%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +375%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +286%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +3050%

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.
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +418.4%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B6Vitamin B6 +154.7%
Contains more Vitamin KVitamin K +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Potato Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 2.05g 19.26g 34%
Phosphorus 57mg 220mg 23%
Selenium 0.4µg 12.6µg 22%
Vitamin C 19.7mg 3.8mg 18%
Vitamin B6 0.298mg 0.117mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 12.1mg 65mg 10%
Vitamin B5 0.295mg 0.75mg 9%
Vitamin B3 1.061mg 2.3mg 8%
Fiber 2.1g 0g 8%
Copper 0.11mg 0.051mg 7%
Starch 15.29g 6%
Carbs 17.49g 0g 6%
Potassium 425mg 259mg 5%
Calcium 12mg 57mg 5%
Zinc 0.3mg 0.67mg 3%
Iron 0.81mg 0.55mg 3%
Vitamin K 2µg 0.1µg 2%
Vitamin A 0µg 21µg 2%
Magnesium 23mg 31mg 2%
Manganese 0.2mg 0.24mg 2%
Vitamin B2 0.032mg 0.063mg 2%
Vitamin B1 0.081mg 0.058mg 2%
Polyunsaturated fat 0.042g 0.202g 1%
Calories 77kcal 88kcal 1%
Vitamin E 0.01mg 0.2mg 1%
Sodium 6mg 39mg 1%
Fats 0.09g 0.69g 1%
Net carbs 15.39g 0g N/A
Sugar 0.82g 0g N/A
Folate 15µg 15µg 0%
Saturated fat 0.025g 0.118g 0%
Monounsaturated fat 0.002g 0.157g 0%
Tryptophan 0.021mg 0.216mg 0%
Threonine 0.067mg 0.844mg 0%
Isoleucine 0.066mg 0.887mg 0%
Leucine 0.098mg 1.565mg 0%
Lysine 0.107mg 1.768mg 0%
Methionine 0.032mg 0.57mg 0%
Phenylalanine 0.081mg 0.752mg 0%
Valine 0.103mg 0.992mg 0%
Histidine 0.035mg 0.567mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +839.5%
Contains more FatsFats +666.7%
~equal in Water ~78.92g
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +7750%
Contains more Poly. FatPolyunsaturated fat +381%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.