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Whiting vs. Pacific saury — In-Depth Nutrition Comparison

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What are the differences between Whiting and Pacific saury?

  • Whiting is higher in Selenium, and Vitamin B12, yet Pacific saury is higher in Manganese, Copper, Vitamin B1, Iron, Vitamin B5, Vitamin B2, and Calcium.
  • Whiting's daily need coverage for Selenium is 45% more.
  • The amount of Cholesterol in Whiting is lower.

We used Fish, whiting, mixed species, cooked, dry heat and Fish, pike, walleye, cooked, dry heat types in this article.

Infographic

Whiting vs Pacific saury 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.
Contains more Selenium +153.7%
Contains more Calcium +127.4%
Contains more Iron +297.6%
Contains more Magnesium +40.7%
Contains more Potassium +15%
Contains less Sodium -50.8%
Contains more Zinc +49.1%
Contains more Copper +470%
Contains more Manganese +689.2%
Equal in Phosphorus - 269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Selenium +153.7%
Contains more Calcium +127.4%
Contains more Iron +297.6%
Contains more Magnesium +40.7%
Contains more Potassium +15%
Contains less Sodium -50.8%
Contains more Zinc +49.1%
Contains more Copper +470%
Contains more Manganese +689.2%
Equal in Phosphorus - 269

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 A +58%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +12.6%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +246%
Contains more Folate +13.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +58%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +12.6%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +246%
Contains more Folate +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +258.3%
Equal in Protein - 24.54
Equal in Fats - 1.56
Equal in Water - 73.47
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Other +258.3%
Equal in Protein - 24.54
Equal in Fats - 1.56
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18%
Contains less Saturated Fat -20.3%
Equal in Polyunsaturated fat - 0.573
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +18%
Contains less Saturated Fat -20.3%
Equal in Polyunsaturated fat - 0.573

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Pacific saury Opinion
Protein 23.48g 24.54g Pacific saury
Fats 1.69g 1.56g Whiting
Calories 116kcal 119kcal Pacific saury
Calcium 62mg 141mg Pacific saury
Iron 0.42mg 1.67mg Pacific saury
Magnesium 27mg 38mg Pacific saury
Phosphorus 285mg 269mg Whiting
Potassium 434mg 499mg Pacific saury
Sodium 132mg 65mg Pacific saury
Zinc 0.53mg 0.79mg Pacific saury
Copper 0.04mg 0.228mg Pacific saury
Manganese 0.13mg 1.026mg Pacific saury
Selenium 41.1µg 16.2µg Whiting
Vitamin A 128IU 81IU Whiting
Vitamin A RAE 38µg 24µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.312mg Pacific saury
Vitamin B2 0.06mg 0.195mg Pacific saury
Vitamin B3 1.67mg 2.801mg Pacific saury
Vitamin B5 0.25mg 0.865mg Pacific saury
Vitamin B6 0.18mg 0.138mg Whiting
Folate 15µg 17µg Pacific saury
Vitamin B12 2.6µg 2.31µg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.275mg Pacific saury
Threonine 1.029mg 1.076mg Pacific saury
Isoleucine 1.082mg 1.131mg Pacific saury
Leucine 1.908mg 1.994mg Pacific saury
Lysine 2.156mg 2.254mg Pacific saury
Methionine 0.695mg 0.726mg Pacific saury
Phenylalanine 0.917mg 0.958mg Pacific saury
Valine 1.21mg 1.264mg Pacific saury
Histidine 0.691mg 0.722mg Pacific saury
Cholesterol 84mg 110mg Whiting
Saturated Fat 0.4g 0.319g Pacific saury
Omega-3 - DHA 0.235g 0.288g Pacific saury
Omega-3 - EPA 0.283g 0.11g Whiting
Omega-3 - DPA 0.017g 0.049g Pacific saury
Monounsaturated Fat 0.445g 0.377g Whiting
Polyunsaturated fat 0.587g 0.573g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Whiting
47%
Pacific saury
Minerals Daily Need Coverage Score
50%
Whiting
62%
Pacific saury

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.081g)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.