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  6. Spread vs. Pacific saury raw

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

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A recap on differences between spread and pacific saury raw

  • Spread has more vitamin E, vitamin B1, and copper; however, pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, manganese, and vitamin B5.
  • Spread covers your daily sodium needs 42% more than pacific saury raw.
  • Pacific saury raw contains 51 times less saturated fat than spread. Spread contains 5.977g of saturated fat, while pacific saury raw contains 0.118g.

Food varieties used in this article are Sandwich spread, pork, beef and Fish, pike, northern, raw.

Infographic

Spread 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.
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +43.6%
Contains more CopperCopper +154.9%
Contains more ZincZinc +52.2%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +135.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +823.1%
Contains more SeleniumSelenium +29.9%

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.
Spread
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 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 AVitamin A +23.8%
Contains more Vitamin EVitamin E +770%
Contains more Vitamin B1Vitamin B1 +196.6%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +316.7%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more FolateFolate +650%
~equal in Vitamin B6 ~0.117mg
~equal in Choline ~65mg

All nutrients comparison - raw data values

Nutrient Spread Pacific saury raw DV% diff.
Sodium 1013mg 39mg 42%
Vitamin B12 1.12µg 2µg 37%
Saturated fat 5.977g 0.118g 27%
Fats 17.34g 0.69g 26%
Protein 7.66g 19.26g 23%
Phosphorus 59mg 220mg 23%
Monounsaturated fat 7.584g 0.157g 19%
Polyunsaturated fat 2.565g 0.202g 16%
Vitamin D 0.6µg 2.5µg 10%
Vitamin D 22IU 99IU 10%
Vitamin E 1.74mg 0.2mg 10%
Vitamin B1 0.172mg 0.058mg 10%
Manganese 0.026mg 0.24mg 9%
Copper 0.13mg 0.051mg 9%
Calories 235kcal 88kcal 7%
Vitamin B5 0.43mg 0.75mg 6%
Selenium 9.7µg 12.6µg 5%
Vitamin B2 0.134mg 0.063mg 5%
Calcium 12mg 57mg 5%
Magnesium 8mg 31mg 5%
Carbs 11.94g 0g 4%
Potassium 110mg 259mg 4%
Vitamin B3 1.73mg 2.3mg 4%
Vitamin C 0mg 3.8mg 4%
Iron 0.79mg 0.55mg 3%
Zinc 1.02mg 0.67mg 3%
Folate 2µg 15µg 3%
Vitamin A 26µg 21µg 1%
Fiber 0.2g 0g 1%
Vitamin K 1.6µg 0.1µg 1%
Net carbs 11.74g 0g N/A
Cholesterol 38mg 39mg 0%
Vitamin B6 0.12mg 0.117mg 0%
Choline 62.3mg 65mg 0%
Tryptophan 0.082mg 0.216mg 0%
Threonine 0.334mg 0.844mg 0%
Isoleucine 0.334mg 0.887mg 0%
Leucine 0.6mg 1.565mg 0%
Lysine 0.663mg 1.768mg 0%
Methionine 0.196mg 0.57mg 0%
Phenylalanine 0.301mg 0.752mg 0%
Valine 0.356mg 0.992mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +2413%
Contains more CarbsCarbs +∞%
Contains more OtherOther +146%
Contains more ProteinProtein +151.4%
Contains more WaterWater +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +4730.6%
Contains more Poly. FatPolyunsaturated fat +1169.8%
Contains less Sat. FatSaturated fat -98%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.