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  6. Yolk vs. Pacific saury raw

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

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What are the differences between yolk and pacific saury raw?

  • Yolk is richer than pacific saury raw in choline, selenium, vitamin B5, vitamin B2, folate, vitamin A, iron, and phosphorus.
  • Yolk's daily need coverage for cholesterol is 349% more.
  • Yolk has 81 times more saturated fat than pacific saury raw. While yolk has 9.551g of saturated fat, pacific saury raw has only 0.118g.

We used Egg, yolk, raw, fresh and Fish, pike, northern, raw types in this article.

Infographic

Yolk 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.
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +126.3%
Contains more IronIron +396.4%
Contains more CopperCopper +51%
Contains more ZincZinc +243.3%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +344.4%
Contains more MagnesiumMagnesium +520%
Contains more PotassiumPotassium +137.6%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +336.4%

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.
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +1714.3%
Contains more Vitamin EVitamin E +1190%
Contains more Vitamin DVitamin D +116%
Contains more Vitamin B1Vitamin B1 +203.4%
Contains more Vitamin B2Vitamin B2 +738.1%
Contains more Vitamin B5Vitamin B5 +298.7%
Contains more Vitamin B6Vitamin B6 +199.1%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +873.3%
Contains more CholineCholine +1161.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +9483.3%
~equal in Vitamin B12 ~2µg

All nutrients comparison - raw data values

Nutrient Yolk Pacific saury raw DV% diff.
Cholesterol 1085mg 39mg 349%
Choline 820.2mg 65mg 137%
Selenium 56µg 12.6µg 79%
Vitamin B5 2.99mg 0.75mg 45%
Saturated fat 9.551g 0.118g 43%
Fats 26.54g 0.69g 40%
Vitamin A 381µg 21µg 40%
Vitamin B2 0.528mg 0.063mg 36%
Folate 146µg 15µg 33%
Monounsaturated fat 11.738g 0.157g 29%
Iron 2.73mg 0.55mg 27%
Polyunsaturated fat 4.204g 0.202g 27%
Phosphorus 390mg 220mg 24%
Vitamin B6 0.35mg 0.117mg 18%
Vitamin E 2.58mg 0.2mg 16%
Vitamin D 5.4µg 2.5µg 15%
Vitamin D 218IU 99IU 15%
Zinc 2.3mg 0.67mg 15%
Vitamin B3 0.024mg 2.3mg 14%
Calories 322kcal 88kcal 12%
Vitamin B1 0.176mg 0.058mg 10%
Manganese 0.055mg 0.24mg 8%
Calcium 129mg 57mg 7%
Protein 15.86g 19.26g 7%
Magnesium 5mg 31mg 6%
Vitamin C 0mg 3.8mg 4%
Potassium 109mg 259mg 4%
Copper 0.077mg 0.051mg 3%
Vitamin B12 1.95µg 2µg 2%
Vitamin K 0.7µg 0.1µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g 0g N/A
Sodium 48mg 39mg 0%
Tryptophan 0.177mg 0.216mg 0%
Threonine 0.687mg 0.844mg 0%
Isoleucine 0.866mg 0.887mg 0%
Leucine 1.399mg 1.565mg 0%
Lysine 1.217mg 1.768mg 0%
Methionine 0.378mg 0.57mg 0%
Phenylalanine 0.681mg 0.752mg 0%
Valine 0.949mg 0.992mg 0%
Histidine 0.416mg 0.567mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.033g N/A
Omega-3 - DHA 0.114g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +3746.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%
Contains more ProteinProtein +21.4%
Contains more WaterWater +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +7376.4%
Contains more Poly. FatPolyunsaturated fat +1981.2%
Contains less Sat. FatSaturated fat -98.8%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.