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  6. Potato salad vs. Pacific saury raw

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

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What are the main differences between potato salad and pacific saury raw?

  • Potato salad is richer in copper and vitamin C, yet pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, selenium, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Potato salad has 14 times more sodium than pacific saury raw. Potato salad has 529mg of sodium, while pacific saury raw has 39mg.
  • Pacific saury raw has a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Fish, pike, northern, raw types in this comparison.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 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 IronIron +18.2%
Contains more CopperCopper +131.4%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +200%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +323.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +137.6%
Contains more SeleniumSelenium +207.3%
~equal in Potassium ~259mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +163.2%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +158.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +114.3%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Potato salad Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 2.68g 19.26g 33%
Phosphorus 52mg 220mg 24%
Polyunsaturated fat 3.737g 0.202g 24%
Sodium 529mg 39mg 21%
Selenium 4.1µg 12.6µg 15%
Vitamin D 0µg 2.5µg 13%
Fats 8.2g 0.69g 12%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Cholesterol 68mg 39mg 10%
Vitamin B3 0.89mg 2.3mg 9%
Vitamin C 10mg 3.8mg 7%
Copper 0.118mg 0.051mg 7%
Manganese 0.101mg 0.24mg 6%
Saturated fat 1.429g 0.118g 6%
Monounsaturated fat 2.48g 0.157g 6%
Fiber 1.3g 0g 5%
Calcium 19mg 57mg 4%
Vitamin B5 0.534mg 0.75mg 4%
Magnesium 15mg 31mg 4%
Carbs 11.17g 0g 4%
Zinc 0.31mg 0.67mg 3%
Calories 143kcal 88kcal 3%
Vitamin B1 0.077mg 0.058mg 2%
Vitamin B6 0.141mg 0.117mg 2%
Folate 7µg 15µg 2%
Vitamin A 32µg 21µg 1%
Vitamin E 0.2mg 1%
Iron 0.65mg 0.55mg 1%
Net carbs 9.87g 0g N/A
Potassium 254mg 259mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.216mg 0%
Threonine 0.116mg 0.844mg 0%
Isoleucine 0.141mg 0.887mg 0%
Leucine 0.202mg 1.565mg 0%
Lysine 0.171mg 1.768mg 0%
Methionine 0.066mg 0.57mg 0%
Phenylalanine 0.135mg 0.752mg 0%
Valine 0.172mg 0.992mg 0%
Histidine 0.062mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1088.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.6%
Contains more ProteinProtein +618.7%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +1479.6%
Contains more Poly. FatPolyunsaturated fat +1750%
Contains less Sat. FatSaturated fat -91.7%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.