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  6. Tuna vs. Pacific saury

Tuna vs. Pacific saury — In-Depth Nutrition Comparison

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Important differences between Tuna and Pacific saury

  • Tuna has more Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, Vitamin B6, and Vitamin B5, however, Pacific saury has more Manganese, Copper, and Calcium.
  • Tuna's daily need coverage for Vitamin B12 is 357% more.
  • Tuna has 32 times more Vitamin A RAE than Pacific saury. Tuna has 757µg of Vitamin A RAE, while Pacific saury has 24µg.
  • Tuna is lower in Cholesterol.

The food varieties used in the comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Tuna vs Pacific saury 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.
Tuna
Tuna
4
:
6
Pacific saury
Pacific saury
Contains more Magnesium +68.4%
Contains more Phosphorus +21.2%
Contains less Sodium -23.1%
Contains more Selenium +188.9%
Contains more Calcium +1310%
Contains more Iron +27.5%
Contains more Potassium +54.5%
Contains more Copper +107.3%
Contains more Manganese +5030%
Equal in Zinc - 0.79
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +68.4%
Contains more Phosphorus +21.2%
Contains less Sodium -23.1%
Contains more Selenium +188.9%
Contains more Calcium +1310%
Contains more Iron +27.5%
Contains more Potassium +54.5%
Contains more Copper +107.3%
Contains more Manganese +5030%
Equal in Zinc - 0.79

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.
Tuna
Tuna
6
:
2
Pacific saury
Pacific saury
Contains more Vitamin A +3011.1%
Contains more Vitamin B2 +56.9%
Contains more Vitamin B3 +276.3%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B6 +280.4%
Contains more Vitamin B12 +371%
Contains more Vitamin B1 +12.2%
Contains more Folate +750%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +3011.1%
Contains more Vitamin B2 +56.9%
Contains more Vitamin B3 +276.3%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B6 +280.4%
Contains more Vitamin B12 +371%
Contains more Vitamin B1 +12.2%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Pacific saury
Pacific saury
Contains more Protein +21.9%
Contains more Fats +302.6%
Contains more Other +997.7%
Contains more Water +24.3%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Protein +21.9%
Contains more Fats +302.6%
Contains more Other +997.7%
Contains more Water +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +444.6%
Contains more Polyunsaturated fat +221.8%
Contains less Saturated Fat -80.2%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +444.6%
Contains more Polyunsaturated fat +221.8%
Contains less Saturated Fat -80.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Tuna Pacific saury Opinion
Protein 29.91g 24.54g Tuna
Fats 6.28g 1.56g Tuna
Calories 184kcal 119kcal Tuna
Calcium 10mg 141mg Pacific saury
Iron 1.31mg 1.67mg Pacific saury
Magnesium 64mg 38mg Tuna
Phosphorus 326mg 269mg Tuna
Potassium 323mg 499mg Pacific saury
Sodium 50mg 65mg Tuna
Zinc 0.77mg 0.79mg Pacific saury
Copper 0.11mg 0.228mg Pacific saury
Manganese 0.02mg 1.026mg Pacific saury
Selenium 46.8µg 16.2µg Tuna
Vitamin A 2520IU 81IU Tuna
Vitamin A RAE 757µg 24µg Tuna
Vitamin B1 0.278mg 0.312mg Pacific saury
Vitamin B2 0.306mg 0.195mg Tuna
Vitamin B3 10.54mg 2.801mg Tuna
Vitamin B5 1.37mg 0.865mg Tuna
Vitamin B6 0.525mg 0.138mg Tuna
Folate 2µg 17µg Pacific saury
Vitamin B12 10.88µg 2.31µg Tuna
Tryptophan 0.335mg 0.275mg Tuna
Threonine 1.311mg 1.076mg Tuna
Isoleucine 1.378mg 1.131mg Tuna
Leucine 2.431mg 1.994mg Tuna
Lysine 2.747mg 2.254mg Tuna
Methionine 0.885mg 0.726mg Tuna
Phenylalanine 1.168mg 0.958mg Tuna
Valine 1.541mg 1.264mg Tuna
Histidine 0.88mg 0.722mg Tuna
Cholesterol 49mg 110mg Tuna
Saturated Fat 1.612g 0.319g Pacific saury
Omega-3 - DHA 1.141g 0.288g Tuna
Omega-3 - EPA 0.363g 0.11g Tuna
Omega-3 - DPA 0.16g 0.049g Tuna
Monounsaturated Fat 2.053g 0.377g Tuna
Polyunsaturated fat 1.844g 0.573g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
171%
Tuna
47%
Pacific saury
Minerals Daily Need Coverage Score
59%
Tuna
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 61mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.293g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.