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  6. White chocolate vs. Pacific saury raw

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

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How are white chocolate and pacific saury raw different?

  • White chocolate is higher in vitamin B2, calcium, and vitamin K; however, pacific saury raw is richer in vitamin B12, vitamin D, selenium, manganese, vitamin B3, and choline.
  • Daily need coverage for saturated fat for white chocolate is 96% higher.
  • White chocolate contains 91 times more vitamin K than pacific saury raw. While white chocolate contains 9.1µg of vitamin K, pacific saury raw contains only 0.1µg.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than white chocolate (41).

Candies, white chocolate and Fish, pike, northern, raw are the varieties used in this article.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +249.1%
Contains more CopperCopper +17.6%
Contains more MagnesiumMagnesium +158.3%
Contains more IronIron +129.2%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +180%
~equal in Potassium ~259mg
~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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +380%
Contains more Vitamin B2Vitamin B2 +347.6%
Contains more Vitamin KVitamin K +9000%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +208.7%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more FolateFolate +114.3%
Contains more CholineCholine +120.3%
~equal in Vitamin B1 ~0.058mg

All nutrients comparison - raw data values

Nutrient White chocolate Pacific saury raw DV% diff.
Saturated fat 19.412g 0.118g 88%
Vitamin B12 0.56µg 2µg 60%
Fats 32.09g 0.69g 48%
Protein 5.87g 19.26g 27%
Calories 539kcal 88kcal 23%
Monounsaturated fat 9.097g 0.157g 22%
Carbs 59.24g 0g 20%
Vitamin B2 0.282mg 0.063mg 17%
Selenium 4.5µg 12.6µg 15%
Calcium 199mg 57mg 14%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.745mg 2.3mg 10%
Manganese 0.008mg 0.24mg 10%
Vitamin K 9.1µg 0.1µg 8%
Choline 29.5mg 65mg 6%
Cholesterol 21mg 39mg 6%
Phosphorus 176mg 220mg 6%
Polyunsaturated fat 1.013g 0.202g 5%
Vitamin B6 0.056mg 0.117mg 5%
Vitamin E 0.96mg 0.2mg 5%
Magnesium 12mg 31mg 5%
Vitamin C 0.5mg 3.8mg 4%
Iron 0.24mg 0.55mg 4%
Vitamin B5 0.608mg 0.75mg 3%
Folate 7µg 15µg 2%
Sodium 90mg 39mg 2%
Vitamin A 9µg 21µg 1%
Fiber 0.2g 0g 1%
Potassium 286mg 259mg 1%
Copper 0.06mg 0.051mg 1%
Zinc 0.74mg 0.67mg 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g N/A
Vitamin B1 0.063mg 0.058mg 0%
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +4550.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.7%
Contains more ProteinProtein +228.1%
Contains more WaterWater +5970.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +5694.3%
Contains more Poly. FatPolyunsaturated fat +401.5%
Contains less Sat. FatSaturated fat -99.4%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.