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Tuna vs Pacific saury - In-Depth Nutrition Comparison

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Significant differences between Tuna and Pacific saury

  • Tuna has more Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B1, Phosphorus, and Vitamin B5, however Pacific saury is richer in Manganese.
  • Tuna covers your daily Vitamin B12 needs 370% more than Pacific saury.
  • Pacific saury has 36 times less Vitamin A RAE than Tuna. Tuna has 757µg of Vitamin A RAE, while Pacific saury has 21µg.

Specific food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, pike, northern, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +138.2%
Contains more Magnesium +106.5%
Contains more Phosphorus +48.2%
Contains more Potassium +24.7%
Contains more Zinc +14.9%
Contains more Copper +115.7%
Contains more Calcium +470%
Contains less Sodium -22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +138.2%
Contains more Magnesium +106.5%
Contains more Phosphorus +48.2%
Contains more Potassium +24.7%
Contains more Zinc +14.9%
Contains more Copper +115.7%
Contains more Calcium +470%
Contains less Sodium -22%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
7
:
Contains more Vitamin A +3500%
Contains more Vitamin B1 +379.3%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B5 +82.7%
Contains more Vitamin B6 +348.7%
Contains more Vitamin B12 +444%
Contains more Vitamin C +∞%
Contains more Folate +650%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +3500%
Contains more Vitamin B1 +379.3%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B5 +82.7%
Contains more Vitamin B6 +348.7%
Contains more Vitamin B12 +444%
Contains more Vitamin C +∞%
Contains more Folate +650%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Pacific saury
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Pacific saury Opinion
Net carbs 0g 0g
Protein 29.91g 19.26g Tuna
Fats 6.28g 0.69g Tuna
Carbs 0g 0g
Calories 184kcal 88kcal Tuna
Starch g g
Fructose g g
Sugar g 0g Tuna
Fiber 0g 0g
Calcium 10mg 57mg Pacific saury
Iron 1.31mg 0.55mg Tuna
Magnesium 64mg 31mg Tuna
Phosphorus 326mg 220mg Tuna
Potassium 323mg 259mg Tuna
Sodium 50mg 39mg Pacific saury
Zinc 0.77mg 0.67mg Tuna
Copper 0.11mg 0.051mg Tuna
Vitamin A 2520IU 70IU Tuna
Vitamin E mg 0.2mg Pacific saury
Vitamin D IU 99IU Pacific saury
Vitamin D µg 2.5µg Pacific saury
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.278mg 0.058mg Tuna
Vitamin B2 0.306mg 0.063mg Tuna
Vitamin B3 10.54mg 2.3mg Tuna
Vitamin B5 1.37mg 0.75mg Tuna
Vitamin B6 0.525mg 0.117mg Tuna
Folate 2µg 15µg Pacific saury
Vitamin B12 10.88µg 2µg Tuna
Vitamin K µg 0.1µg Pacific saury
Tryptophan 0.335mg 0.216mg Tuna
Threonine 1.311mg 0.844mg Tuna
Isoleucine 1.378mg 0.887mg Tuna
Leucine 2.431mg 1.565mg Tuna
Lysine 2.747mg 1.768mg Tuna
Methionine 0.885mg 0.57mg Tuna
Phenylalanine 1.168mg 0.752mg Tuna
Valine 1.541mg 0.992mg Tuna
Histidine 0.88mg 0.567mg Tuna
Cholesterol 49mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 1.612g 0.118g Pacific saury
Monounsaturated Fat 2.053g 0.157g Tuna
Polyunsaturated fat 1.844g 0.202g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
171
Tuna
42
Pacific saury
Mineral Summary Score
41
Tuna
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
179%
Tuna
116%
Pacific saury
Carbohydrates
0%
Tuna
0%
Pacific saury
Fats
29%
Tuna
3%
Pacific saury

Comparison summary

Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.494g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.