Pacific saury vs. Whitefish — In-Depth Nutrition Comparison

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What are the differences between pacific saury and whitefish?

Pacific saury is higher in vitamin B12, manganese, copper, iron, vitamin B1, and calcium, yet whitefish is higher in vitamin B6, phosphorus, and fats.
Pacific saury's daily need coverage for vitamin B12 is 56% more.
Pacific saury has 12 times more manganese than whitefish. While pacific saury has 1.026mg of manganese, whitefish has only 0.086mg.
The amount of cholesterol in whitefish is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pacific saury

Whitefish

Contains more CalciumCalcium	+327.3%
Contains more PotassiumPotassium	+22.9%
Contains more IronIron	+255.3%
Contains more CopperCopper	+147.8%
Contains more ManganeseManganese	+1093%

Contains more MagnesiumMagnesium	+10.5%
Contains more ZincZinc	+60.8%
Contains more PhosphorusPhosphorus	+28.6%

~equal in Sodium ~65mg

~equal in Selenium ~16.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pacific saury

Whitefish

Contains more Vitamin B1Vitamin B1	+82.5%
Contains more Vitamin B2Vitamin B2	+26.6%
Contains more Vitamin B12Vitamin B12	+140.6%

Contains more Vitamin AVitamin A	+62.5%
Contains more Vitamin B3Vitamin B3	+37.3%
Contains more Vitamin B6Vitamin B6	+150.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.31µg	0.96µg	56%
Manganese	1.026mg	0.086mg	41%
Vitamin B6	0.138mg	0.346mg	16%
Iron	1.67mg	0.47mg	15%
Copper	0.228mg	0.092mg	15%
Polyunsaturated fat	0.573g	2.755g	15%
Vitamin B1	0.312mg	0.171mg	12%
Cholesterol	110mg	77mg	11%
Calcium	141mg	33mg	11%
Phosphorus	269mg	346mg	11%
Fats	1.56g	7.51g	9%
Vitamin B3	2.801mg	3.846mg	7%
Monounsaturated fat	0.377g	2.559g	5%
Zinc	0.79mg	1.27mg	4%
Saturated fat	0.319g	1.162g	4%
Calories	119kcal	172kcal	3%
Potassium	499mg	406mg	3%
Vitamin B2	0.195mg	0.154mg	3%
Vitamin A	24µg	39µg	2%
Magnesium	38mg	42mg	1%
Protein	24.54g	24.47g	0%
Protein per 100 calories	21g	14g	N/A
Calories per 10 g protein	48kcal	70kcal	N/A
Weight per 100 calories	84g	58g	N/A
Unsaturated / Saturated Fat ratio	3	4.6	N/A
Sodium	65mg	65mg	0%
Selenium	16.2µg	16.2µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.275mg	0.274mg	0%
Threonine	1.076mg	1.073mg	0%
Isoleucine	1.131mg	1.128mg	0%
Leucine	1.994mg	1.989mg	0%
Lysine	2.254mg	2.248mg	0%
Methionine	0.726mg	0.724mg	0%
Phenylalanine	0.958mg	0.955mg	0%
Valine	1.264mg	1.261mg	0%
Histidine	0.722mg	0.721mg	0%
Omega-3 (EPA)	0.11g	0.406g	N/A
Omega-3 (DHA)	0.288g	1.206g	N/A
Omega-3 (DPA)	0.049g	0.209g	N/A