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  6. White bread vs. Pacific saury raw

White bread vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between white bread and pacific saury raw

  • White bread has more vitamin B1, iron, folate, selenium, vitamin B3, and vitamin B2, while pacific saury raw has more vitamin B12, phosphorus, and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw contains 13 times less sodium than white bread. White bread contains 490mg of sodium, while pacific saury raw contains 39mg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, pike, northern, raw.

Infographic

White bread vs Pacific saury raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +152.6%
Contains more IronIron +556.4%
Contains more CopperCopper +98%
Contains more ManganeseManganese +123.3%
Contains more SeleniumSelenium +74.6%
Contains more MagnesiumMagnesium +34.8%
Contains more PotassiumPotassium +105.6%
Contains more PhosphorusPhosphorus +124.5%
Contains less SodiumSodium -92%
~equal in Zinc ~0.67mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +819%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +107.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +640%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +345.2%
~equal in Vitamin E ~0.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +382.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +75.2%
Contains more ProteinProtein +117.6%
Contains more WaterWater +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +281.5%
Contains more Poly. FatPolyunsaturated fat +693.1%
Contains less Sat. FatSaturated fat -83.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Pacific saury raw
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White bread Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin B1 0.533mg 0.058mg 40%
Iron 3.61mg 0.55mg 38%
Folate 111µg 15µg 24%
Protein 8.85g 19.26g 21%
Sodium 490mg 39mg 20%
Selenium 22µg 12.6µg 17%
Phosphorus 98mg 220mg 17%
Carbs 49.42g 0g 16%
Vitamin B3 4.78mg 2.3mg 16%
Starch 37.17g 15%
Vitamin B2 0.243mg 0.063mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Manganese 0.536mg 0.24mg 13%
Vitamin D 0IU 99IU 12%
Fiber 2.7g 0g 11%
Choline 14.6mg 65mg 9%
Polyunsaturated fat 1.602g 0.202g 9%
Calories 266kcal 88kcal 9%
Calcium 144mg 57mg 9%
Copper 0.101mg 0.051mg 6%
Fats 3.33g 0.69g 4%
Potassium 126mg 259mg 4%
Vitamin B5 0.536mg 0.75mg 4%
Vitamin C 0mg 3.8mg 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.118g 3%
Vitamin B6 0.087mg 0.117mg 2%
Magnesium 23mg 31mg 2%
Vitamin A 0µg 21µg 2%
Monounsaturated fat 0.599g 0.157g 1%
Zinc 0.74mg 0.67mg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Vitamin E 0.22mg 0.2mg 0%
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
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 0.001g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
White bread
39%
Pacific saury raw
Minerals Daily Need Coverage Score
56%
White bread
32%
Pacific saury raw

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.58g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 73)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.