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  6. Whey vs. Pacific saury raw

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

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What are the main differences between whey and pacific saury raw?

  • Whey is richer in vitamin B2, yet pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin B3, manganese, choline, vitamin B5, and vitamin B6.
  • Pacific saury raw's daily need coverage for vitamin B12 is 72% higher.
  • Whey has 3 times more vitamin B2 than pacific saury raw. Whey has 0.158mg of vitamin B2, while pacific saury raw has 0.063mg.
  • Whey contains less cholesterol.
  • Pacific saury raw has a lower glycemic index than whey.

We used Whey, sweet, fluid and Fish, pike, northern, raw types in this comparison.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +287.5%
Contains more CalciumCalcium +21.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +816.7%
Contains more CopperCopper +1175%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +23900%
Contains more SeleniumSelenium +563.2%

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.
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B2Vitamin B2 +150.8%
Contains more Vitamin CVitamin C +3700%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin B3Vitamin B3 +3008.1%
Contains more Vitamin B5Vitamin B5 +95.8%
Contains more Vitamin B6Vitamin B6 +277.4%
Contains more Vitamin B12Vitamin B12 +614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +306.3%

All nutrients comparison - raw data values

Nutrient Whey Pacific saury raw DV% diff.
Vitamin B12 0.28µg 2µg 72%
Protein 0.85g 19.26g 37%
Phosphorus 46mg 220mg 25%
Selenium 1.9µg 12.6µg 19%
Vitamin B3 0.074mg 2.3mg 14%
Vitamin D 2.5µg 13%
Cholesterol 2mg 39mg 12%
Vitamin D 99IU 12%
Manganese 0.001mg 0.24mg 10%
Choline 16mg 65mg 9%
Vitamin B2 0.158mg 0.063mg 7%
Vitamin B5 0.383mg 0.75mg 7%
Vitamin B6 0.031mg 0.117mg 7%
Iron 0.06mg 0.55mg 6%
Copper 0.004mg 0.051mg 5%
Zinc 0.13mg 0.67mg 5%
Magnesium 8mg 31mg 5%
Folate 1µg 15µg 4%
Vitamin C 0.1mg 3.8mg 4%
Calories 27kcal 88kcal 3%
Potassium 161mg 259mg 3%
Carbs 5.14g 0g 2%
Vitamin B1 0.036mg 0.058mg 2%
Vitamin A 3µg 21µg 2%
Vitamin E 0mg 0.2mg 1%
Saturated fat 0.23g 0.118g 1%
Fats 0.36g 0.69g 1%
Polyunsaturated fat 0.011g 0.202g 1%
Calcium 47mg 57mg 1%
Sodium 54mg 39mg 1%
Net carbs 5.14g 0g N/A
Sugar 5.14g 0g N/A
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.1g 0.157g 0%
Tryptophan 0.013mg 0.216mg 0%
Threonine 0.054mg 0.844mg 0%
Isoleucine 0.047mg 0.887mg 0%
Leucine 0.078mg 1.565mg 0%
Lysine 0.068mg 1.768mg 0%
Methionine 0.016mg 0.57mg 0%
Phenylalanine 0.027mg 0.752mg 0%
Valine 0.046mg 0.992mg 0%
Histidine 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18%
Contains more ProteinProtein +2165.9%
Contains more FatsFats +91.7%
Contains more OtherOther +113.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
0
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +57%
Contains more Poly. FatPolyunsaturated fat +1736.4%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.