Swordfish vs. Pacific saury raw — In-Depth Nutrition Comparison
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Summary of differences between Swordfish and Pacific saury raw
- Swordfish has more Selenium, Vitamin D, Vitamin B3, Vitamin B6, Vitamin E , and Phosphorus, while Pacific saury raw has more Vitamin B12, and Manganese.
- Swordfish covers your daily need of Selenium 102% more than Pacific saury raw.
- Swordfish contains 16 times more Saturated Fat than Pacific saury raw. While Swordfish contains 1.911g of Saturated Fat, Pacific saury raw contains only 0.118g.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, pike, northern, raw.
Infographic
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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.
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.
:
Contains
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Vitamin D
+564%
Contains
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Vitamin D
+564%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.8%
Contains
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Fats
+1049.3%
Contains
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Water
+15.6%
Contains
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Other
+213.9%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
Contains
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Protein
+21.8%
Contains
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Fats
+1049.3%
Contains
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Water
+15.6%
Contains
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Other
+213.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2157.3%
Contains
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Polyunsaturated fat
+577.2%
Contains
less
Saturated Fat
-93.8%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.118 g
Monounsaturated Fat:
0.157 g
Polyunsaturated fat:
0.202 g
Contains
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Monounsaturated Fat
+2157.3%
Contains
more
Polyunsaturated fat
+577.2%
Contains
less
Saturated Fat
-93.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 19.26g |
|
| Fats | 7.93g | 0.69g |
|
| Calories | 172kcal | 88kcal |
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| Calcium | 6mg | 57mg |
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| Iron | 0.45mg | 0.55mg |
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| Magnesium | 35mg | 31mg |
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| Phosphorus | 304mg | 220mg |
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| Potassium | 499mg | 259mg |
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| Sodium | 97mg | 39mg |
|
| Zinc | 0.78mg | 0.67mg |
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| Copper | 0.046mg | 0.051mg |
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| Manganese | 0.013mg | 0.24mg |
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| Selenium | 68.5µg | 12.6µg |
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| Vitamin A | 129IU | 70IU |
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| Vitamin A RAE | 43µg | 21µg |
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| Vitamin E | 2.41mg | 0.2mg |
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| Vitamin D | 666IU | 99IU |
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| Vitamin D | 16.6µg | 2.5µg |
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| Vitamin C | 0mg | 3.8mg |
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| Vitamin B1 | 0.089mg | 0.058mg |
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| Vitamin B2 | 0.063mg | 0.063mg | |
| Vitamin B3 | 9.254mg | 2.3mg |
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| Vitamin B5 | 0.417mg | 0.75mg |
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| Vitamin B6 | 0.615mg | 0.117mg |
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| Folate | 2µg | 15µg |
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| Vitamin B12 | 1.62µg | 2µg |
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| Choline | 77.5mg | 65mg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.216mg |
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| Threonine | 1.035mg | 0.844mg |
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| Isoleucine | 1.088mg | 0.887mg |
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| Leucine | 1.919mg | 1.565mg |
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| Lysine | 2.168mg | 1.768mg |
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| Methionine | 0.699mg | 0.57mg |
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| Phenylalanine | 0.922mg | 0.752mg |
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| Valine | 1.216mg | 0.992mg |
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| Histidine | 0.695mg | 0.567mg |
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| Cholesterol | 78mg | 39mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.118g |
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| Omega-3 - DHA | 0.772g | 0.074g |
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| Omega-3 - EPA | 0.127g | 0.033g |
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| Omega-3 - DPA | 0.168g | 0.014g |
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| Monounsaturated Fat | 3.544g | 0.157g |
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| Polyunsaturated fat | 1.368g | 0.202g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
41%
Minerals Daily Need Coverage Score
64%
32%
Comparison summary
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Pacific saury raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Pacific saury raw is lower in Saturated Fat (difference - 1.793g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.