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  6. Wheat vs. Pacific saury raw

Wheat vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are wheat and pacific saury raw different?

  • Wheat is richer in selenium, manganese, copper, phosphorus, iron, zinc, vitamin B1, vitamin B3, and magnesium, while pacific saury raw is higher in vitamin B12.
  • Wheat covers your daily need for selenium, 140% more than pacific saury raw.
  • Wheat contains 13 times more manganese than pacific saury raw. Wheat contains 3.012mg of manganese, while pacific saury raw contains 0.24mg.
  • Wheat has a higher glycemic index (50) than pacific saury raw (0).

Wheat, durum and Fish, pike, northern, raw types were used in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 more MagnesiumMagnesium +364.5%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +540%
Contains more CopperCopper +984.3%
Contains more ZincZinc +520.9%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1155%
Contains more SeleniumSelenium +609.5%
Contains more CalciumCalcium +67.6%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +622.4%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B3Vitamin B3 +193%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +258.1%
Contains more FolateFolate +186.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Pacific saury raw DV% diff.
Selenium 89.4µg 12.6µg 140%
Manganese 3.012mg 0.24mg 121%
Vitamin B12 0µg 2µg 83%
Copper 0.553mg 0.051mg 56%
Phosphorus 508mg 220mg 41%
Iron 3.52mg 0.55mg 37%
Zinc 4.16mg 0.67mg 32%
Vitamin B1 0.419mg 0.058mg 30%
Vitamin B3 6.738mg 2.3mg 28%
Magnesium 144mg 31mg 27%
Carbs 71.13g 0g 24%
Vitamin B6 0.419mg 0.117mg 23%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Calories 339kcal 88kcal 13%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Protein 13.68g 19.26g 11%
Folate 43µg 15µg 7%
Potassium 431mg 259mg 5%
Polyunsaturated fat 0.978g 0.202g 5%
Vitamin B5 0.935mg 0.75mg 4%
Vitamin B2 0.121mg 0.063mg 4%
Vitamin C 0mg 3.8mg 4%
Fats 2.47g 0.69g 3%
Vitamin A 0µg 21µg 2%
Sodium 2mg 39mg 2%
Calcium 34mg 57mg 2%
Saturated fat 0.454g 0.118g 2%
Vitamin E 0.2mg 1%
Net carbs 71.13g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.344g 0.157g 0%
Tryptophan 0.176mg 0.216mg 0%
Threonine 0.366mg 0.844mg 0%
Isoleucine 0.533mg 0.887mg 0%
Leucine 0.934mg 1.565mg 0%
Lysine 0.303mg 1.768mg 0%
Methionine 0.221mg 0.57mg 0%
Phenylalanine 0.681mg 0.752mg 0%
Valine 0.594mg 0.992mg 0%
Histidine 0.322mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +258%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.5%
Contains more ProteinProtein +40.8%
Contains more WaterWater +621.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +119.1%
Contains more Poly. FatPolyunsaturated fat +384.2%
Contains less Sat. FatSaturated fat -74%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.