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  6. Vegetable oil vs. Pacific saury raw

Vegetable oil vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between vegetable oil and pacific saury raw?

  • Vegetable oil is higher in vitamin E and vitamin K, yet pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, and vitamin B3.
  • Vegetable oil's daily need coverage for vitamin E is 97% more.
  • Vegetable oil has 210 times more vitamin K than pacific saury raw. While vegetable oil has 21µg of vitamin K, pacific saury raw has only 0.1µg.
  • The amount of saturated fat in pacific saury raw is lower.

We used Oil, corn, peanut, and olive and Fish, pike, northern, raw types in this article.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +323.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +7290%
Contains more Vitamin KVitamin K +20900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +32400%

All nutrients comparison - raw data values

Nutrient Vegetable oil Pacific saury raw DV% diff.
Polyunsaturated fat 33.033g 0.202g 219%
Fats 100g 0.69g 153%
Monounsaturated fat 48.033g 0.157g 120%
Vitamin E 14.78mg 0.2mg 97%
Vitamin B12 0µg 2µg 83%
Saturated fat 14.367g 0.118g 65%
Calories 884kcal 88kcal 40%
Protein 0g 19.26g 39%
Phosphorus 0mg 220mg 31%
Selenium 0µg 12.6µg 23%
Vitamin K 21µg 0.1µg 17%
Vitamin B5 0mg 0.75mg 15%
Vitamin B3 0mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 0.2mg 65mg 12%
Manganese 0mg 0.24mg 10%
Vitamin B6 0mg 0.117mg 9%
Potassium 0mg 259mg 8%
Magnesium 0mg 31mg 7%
Zinc 0.02mg 0.67mg 6%
Copper 0mg 0.051mg 6%
Calcium 0mg 57mg 6%
Vitamin B1 0mg 0.058mg 5%
Vitamin B2 0mg 0.063mg 5%
Iron 0.13mg 0.55mg 5%
Folate 0µg 15µg 4%
Vitamin C 0mg 3.8mg 4%
Sodium 0mg 39mg 2%
Vitamin A 0µg 21µg 2%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +14392.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +30494.3%
Contains more Poly. FatPolyunsaturated fat +16253%
Contains less Sat. FatSaturated fat -99.2%

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.