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  6. Steak vs. Pacific saury raw

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

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How are steak and pacific saury raw different?

  • Steak is higher in zinc, selenium, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin B12; however, pacific saury raw is richer in vitamin D.
  • Daily need coverage for zinc for steak is 52% higher.
  • Steak contains 72 times more saturated fat than pacific saury raw. While steak contains 8.443g of saturated fat, pacific saury raw contains only 0.118g.

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Steak 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.
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +336.4%
Contains more CopperCopper +66.7%
Contains more ZincZinc +846.3%
Contains more SeleniumSelenium +152.4%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +375%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -32.8%
~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.
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B6Vitamin B6 +327.4%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +2400%
Contains more FolateFolate +150%
~equal in Vitamin B12 ~2µg

All nutrients comparison - raw data values

Nutrient Steak Pacific saury raw DV% diff.
Zinc 6.34mg 0.67mg 52%
Saturated fat 8.443g 0.118g 38%
Selenium 31.8µg 12.6µg 35%
Vitamin B6 0.5mg 0.117mg 29%
Fats 19.02g 0.69g 28%
Monounsaturated fat 9.171g 0.157g 23%
Iron 2.4mg 0.55mg 23%
Vitamin B3 5.149mg 2.3mg 18%
Vitamin B2 0.301mg 0.063mg 18%
Vitamin B5 0.75mg 15%
Cholesterol 78mg 39mg 13%
Vitamin D 0.1µg 2.5µg 12%
Vitamin D 6IU 99IU 12%
Choline 65mg 12%
Protein 24.85g 19.26g 11%
Manganese 0.24mg 10%
Calories 271kcal 88kcal 9%
Phosphorus 163mg 220mg 8%
Vitamin B12 2.2µg 2µg 8%
Polyunsaturated fat 0.896g 0.202g 5%
Calcium 12mg 57mg 5%
Vitamin C 0mg 3.8mg 4%
Copper 0.085mg 0.051mg 4%
Folate 6µg 15µg 2%
Vitamin A 7µg 21µg 2%
Magnesium 23mg 31mg 2%
Vitamin E 0.2mg 1%
Vitamin K 1.6µg 0.1µg 1%
Potassium 279mg 259mg 1%
Sodium 58mg 39mg 1%
Vitamin B1 0.074mg 0.058mg 1%
Tryptophan 0.278mg 0.216mg 0%
Threonine 1.171mg 0.844mg 0%
Isoleucine 1.157mg 0.887mg 0%
Leucine 2.142mg 1.565mg 0%
Lysine 2.38mg 1.768mg 0%
Methionine 0.672mg 0.57mg 0%
Phenylalanine 0.997mg 0.752mg 0%
Valine 1.242mg 0.992mg 0%
Histidine 0.931mg 0.567mg 0%
Omega-3 - EPA 0.001g 0.033g N/A
Omega-3 - DHA 0.001g 0.074g N/A
Omega-3 - DPA 0.013g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +29%
Contains more FatsFats +2656.5%
Contains more WaterWater +42%
Contains more OtherOther +109.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +5741.4%
Contains more Poly. FatPolyunsaturated fat +343.6%
Contains less Sat. FatSaturated fat -98.6%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.