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  6. Provolone vs. Pacific saury raw

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

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What are the differences between provolone and pacific saury raw?

  • Provolone is higher in calcium, phosphorus, zinc, vitamin B2, and vitamin A, yet pacific saury raw is higher in vitamin B12, vitamin B3, and vitamin D.
  • Provolone's daily need coverage for saturated fat is 85% more.
  • Provolone has 22 times more sodium than pacific saury raw. While provolone has 876mg of sodium, pacific saury raw has only 39mg.
  • The amount of saturated fat in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Cheese, provolone and Fish, pike, northern, raw types in this article.

Infographic

Provolone 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% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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 +1226.3%
Contains more ZincZinc +382.1%
Contains more PhosphorusPhosphorus +125.5%
Contains more SeleniumSelenium +15.1%
Contains more MagnesiumMagnesium +10.7%
Contains more PotassiumPotassium +87.7%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2300%
~equal in Iron ~0.55mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +1023.8%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B2Vitamin B2 +409.5%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +205.3%
Contains more Vitamin B3Vitamin B3 +1374.4%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more Vitamin B12Vitamin B12 +37%
Contains more FolateFolate +50%
Contains more CholineCholine +322.1%

All nutrients comparison - raw data values

Nutrient Provolone Pacific saury raw DV% diff.
Saturated fat 17.078g 0.118g 77%
Calcium 756mg 57mg 70%
Fats 26.62g 0.69g 40%
Phosphorus 496mg 220mg 39%
Sodium 876mg 39mg 36%
Vitamin A 236µg 21µg 24%
Zinc 3.23mg 0.67mg 23%
Vitamin B12 1.46µg 2µg 23%
Vitamin B2 0.321mg 0.063mg 20%
Monounsaturated fat 7.393g 0.157g 18%
Vitamin B3 0.156mg 2.3mg 13%
Protein 25.58g 19.26g 13%
Calories 351kcal 88kcal 13%
Vitamin D 0.5µg 2.5µg 10%
Manganese 0.01mg 0.24mg 10%
Vitamin D 20IU 99IU 10%
Cholesterol 69mg 39mg 10%
Choline 15.4mg 65mg 9%
Vitamin B5 0.476mg 0.75mg 5%
Polyunsaturated fat 0.769g 0.202g 4%
Potassium 138mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Copper 0.026mg 0.051mg 3%
Selenium 14.5µg 12.6µg 3%
Vitamin B1 0.019mg 0.058mg 3%
Vitamin B6 0.073mg 0.117mg 3%
Vitamin K 2.2µg 0.1µg 2%
Folate 10µg 15µg 1%
Carbs 2.14g 0g 1%
Magnesium 28mg 31mg 1%
Net carbs 2.14g 0g N/A
Iron 0.52mg 0.55mg 0%
Sugar 0.56g 0g N/A
Vitamin E 0.23mg 0.2mg 0%
Tryptophan 0.345mg 0.216mg 0%
Threonine 0.982mg 0.844mg 0%
Isoleucine 1.091mg 0.887mg 0%
Leucine 2.297mg 1.565mg 0%
Lysine 2.646mg 1.768mg 0%
Methionine 0.686mg 0.57mg 0%
Phenylalanine 1.287mg 0.752mg 0%
Valine 1.64mg 0.992mg 0%
Histidine 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +32.8%
Contains more FatsFats +3758%
Contains more CarbsCarbs +∞%
Contains more OtherOther +316.8%
Contains more WaterWater +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +4608.9%
Contains more Poly. FatPolyunsaturated fat +280.7%
Contains less Sat. FatSaturated fat -99.3%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.