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  6. Yogurt vs. Pacific saury raw

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

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How are yogurt and pacific saury raw different?

  • Yogurt is richer in vitamin B2, while pacific saury raw is higher in vitamin B12, vitamin D, vitamin B3, phosphorus, manganese, choline, vitamin B5, and iron.
  • Pacific saury raw covers your daily need for vitamin B12, 52% more than yogurt.
  • Yogurt contains 4 times more vitamin B2 than pacific saury raw. Yogurt contains 0.278mg of vitamin B2, while pacific saury raw contains 0.063mg.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index (19) than pacific saury raw (0).

Yogurt, Greek, plain, nonfat and Fish, pike, northern, raw types were used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +93%
Contains more MagnesiumMagnesium +181.8%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +685.7%
Contains more CopperCopper +200%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +2566.7%
Contains more SeleniumSelenium +29.9%
~equal in Sodium ~39mg

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.
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 +341.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more Vitamin B3Vitamin B3 +1005.8%
Contains more Vitamin B5Vitamin B5 +126.6%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +330.5%

All nutrients comparison - raw data values

Nutrient Yogurt Pacific saury raw DV% diff.
Vitamin B12 0.75µg 2µg 52%
Protein 10.19g 19.26g 18%
Vitamin B2 0.278mg 0.063mg 17%
Vitamin B3 0.208mg 2.3mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Phosphorus 135mg 220mg 12%
Cholesterol 5mg 39mg 11%
Manganese 0.009mg 0.24mg 10%
Choline 15.1mg 65mg 9%
Vitamin B5 0.331mg 0.75mg 8%
Iron 0.07mg 0.55mg 6%
Calcium 110mg 57mg 5%
Magnesium 11mg 31mg 5%
Selenium 9.7µg 12.6µg 5%
Copper 0.017mg 0.051mg 4%
Vitamin B6 0.063mg 0.117mg 4%
Vitamin C 0mg 3.8mg 4%
Potassium 141mg 259mg 3%
Vitamin B1 0.023mg 0.058mg 3%
Vitamin A 1µg 21µg 2%
Folate 7µg 15µg 2%
Polyunsaturated fat 0.012g 0.202g 1%
Calories 59kcal 88kcal 1%
Vitamin E 0.01mg 0.2mg 1%
Zinc 0.52mg 0.67mg 1%
Carbs 3.6g 0g 1%
Fats 0.39g 0.69g 0%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Sodium 36mg 39mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.118g 0%
Monounsaturated fat 0.053g 0.157g 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 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 ProteinProtein +89%
Contains more FatsFats +76.9%
Contains more OtherOther +56.9%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +196.2%
Contains more Poly. FatPolyunsaturated fat +1583.3%
~equal in Saturated fat ~0.118g

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.