Waffle vs. Pacific saury raw — In-Depth Nutrition Comparison
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How are waffle and pacific saury raw different?
- Waffle is higher in selenium, iron, vitamin B2, calcium, vitamin B1, and folate; however, pacific saury raw is richer in vitamin B12.
- Daily need coverage for vitamin B12 for pacific saury raw is 73% higher.
- Waffle contains 24 times more saturated fat than pacific saury raw. While waffle contains 2.866g of saturated fat, pacific saury raw contains only 0.118g.
- Pacific saury raw has a lower glycemic index (0) than waffle (76).
Waffles, plain, prepared from recipe and Fish, pike, northern, raw are the varieties used in this article.
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.
| Contains more CalciumCalcium | +347.4% |
| Contains more IronIron | +320% |
| Contains more CopperCopper | +21.6% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more MagnesiumMagnesium | +63.2% |
| Contains more PotassiumPotassium | +62.9% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains less SodiumSodium | -92.4% |
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 more Vitamin AVitamin A | +209.5% |
| Contains more Vitamin B1Vitamin B1 | +353.4% |
| Contains more Vitamin B2Vitamin B2 | +450.8% |
| Contains more FolateFolate | +206.7% |
| Contains more Vitamin CVitamin C | +850% |
| Contains more Vitamin B3Vitamin B3 | +11% |
| Contains more Vitamin B5Vitamin B5 | +54.6% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more Vitamin B12Vitamin B12 | +700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
| Contains more FatsFats | +1943.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +174.3% |
| Contains more ProteinProtein | +143.8% |
| Contains more WaterWater | +87.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
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 | +2142.7% |
| Contains more Poly. FatPolyunsaturated fat | +3258.9% |
| Contains less Sat. FatSaturated fat | -95.9% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.25µg | 2µg | 73% |
| Selenium | 46.2µg | 12.6µg | 61% |
| Polyunsaturated fat | 6.785g | 0.202g | 44% |
| Protein | 7.9g | 19.26g | 23% |
| Vitamin B2 | 0.347mg | 0.063mg | 22% |
| Iron | 2.31mg | 0.55mg | 22% |
| Sodium | 511mg | 39mg | 21% |
| Fats | 14.1g | 0.69g | 21% |
| Calcium | 255mg | 57mg | 20% |
| Vitamin B1 | 0.263mg | 0.058mg | 17% |
| Vitamin D | 2.5µg | 13% | |
| Saturated fat | 2.866g | 0.118g | 12% |
| Choline | 65mg | 12% | |
| Vitamin D | 99IU | 12% | |
| Carbs | 32.9g | 0g | 11% |
| Calories | 291kcal | 88kcal | 10% |
| Cholesterol | 69mg | 39mg | 10% |
| Folate | 46µg | 15µg | 8% |
| Monounsaturated fat | 3.521g | 0.157g | 8% |
| Vitamin B5 | 0.485mg | 0.75mg | 5% |
| Vitamin A | 65µg | 21µg | 5% |
| Vitamin B6 | 0.056mg | 0.117mg | 5% |
| Phosphorus | 190mg | 220mg | 4% |
| Vitamin C | 0.4mg | 3.8mg | 4% |
| Potassium | 159mg | 259mg | 3% |
| Magnesium | 19mg | 31mg | 3% |
| Vitamin E | 0.2mg | 1% | |
| Manganese | 0.265mg | 0.24mg | 1% |
| Copper | 0.062mg | 0.051mg | 1% |
| Vitamin B3 | 2.073mg | 2.3mg | 1% |
| Net carbs | 32.9g | 0g | N/A |
| Zinc | 0.68mg | 0.67mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.099mg | 0.216mg | 0% |
| Threonine | 0.289mg | 0.844mg | 0% |
| Isoleucine | 0.362mg | 0.887mg | 0% |
| Leucine | 0.63mg | 1.565mg | 0% |
| Lysine | 0.384mg | 1.768mg | 0% |
| Methionine | 0.179mg | 0.57mg | 0% |
| Phenylalanine | 0.395mg | 0.752mg | 0% |
| Valine | 0.409mg | 0.992mg | 0% |
| Histidine | 0.187mg | 0.567mg | 0% |
| Omega-3 - EPA | 0.001g | 0.033g | N/A |
| Omega-3 - DHA | 0.006g | 0.074g | N/A |
| Omega-3 - DPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
39%
Minerals Daily Need Coverage Score
66%
32%
Comparison summary
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pacific saury raw is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 472mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 2.748g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)