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  6. Cod vs. Welsh onion

Cod vs. Welsh onion — In-Depth Nutrition Comparison

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How are Cod and Welsh onion different?

  • Cod is richer in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Choline, while Welsh onion is higher in Vitamin K, Vitamin C, and Iron.
  • Cod covers your daily need of Vitamin B5 3057% more than Welsh onion.
  • Welsh onion is lower in Cholesterol.

Fish, cod, Atlantic, raw and Onions, welsh, raw types were used in this article.

Infographic

Cod vs Welsh onion 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.
Cod
Cod
4
:
6
Welsh onion
Welsh onion
Contains more Magnesium +39.1%
Contains more Phosphorus +314.3%
Contains more Potassium +94.8%
Contains more Selenium +5416.7%
Contains more Calcium +12.5%
Contains more Iron +221.1%
Contains less Sodium -68.5%
Contains more Zinc +15.6%
Contains more Copper +150%
Contains more Manganese +813.3%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Magnesium +39.1%
Contains more Phosphorus +314.3%
Contains more Potassium +94.8%
Contains more Selenium +5416.7%
Contains more Calcium +12.5%
Contains more Iron +221.1%
Contains less Sodium -68.5%
Contains more Zinc +15.6%
Contains more Copper +150%
Contains more Manganese +813.3%

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.
Cod
Cod
7
:
5
Welsh onion
Welsh onion
Contains more Vitamin E +25.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B3 +415.8%
Contains more Vitamin B5 +90432.5%
Contains more Vitamin B6 +240.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2800%
Contains more Vitamin C +2600%
Contains more Vitamin B2 +38.5%
Contains more Folate +128.6%
Contains more Vitamin K +193300%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +25.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B3 +415.8%
Contains more Vitamin B5 +90432.5%
Contains more Vitamin B6 +240.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2800%
Contains more Vitamin C +2600%
Contains more Vitamin B2 +38.5%
Contains more Folate +128.6%
Contains more Vitamin K +193300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Welsh onion
Welsh onion
Contains more Protein +837.4%
Contains more Fats +67.5%
Contains more Carbs +∞%
Contains more Water +11.4%
Contains more Other +133.3%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +837.4%
Contains more Fats +67.5%
Contains more Carbs +∞%
Contains more Water +11.4%
Contains more Other +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -48.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -48.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Welsh onion Opinion
Net carbs 0g 4.1g Welsh onion
Protein 17.81g 1.9g Cod
Fats 0.67g 0.4g Cod
Carbs 0g 6.5g Welsh onion
Calories 82kcal 34kcal Cod
Sugar 0g 2.18g Cod
Fiber 0g 2.4g Welsh onion
Calcium 16mg 18mg Welsh onion
Iron 0.38mg 1.22mg Welsh onion
Magnesium 32mg 23mg Cod
Phosphorus 203mg 49mg Cod
Potassium 413mg 212mg Cod
Sodium 54mg 17mg Welsh onion
Zinc 0.45mg 0.52mg Welsh onion
Copper 0.028mg 0.07mg Welsh onion
Manganese 0.015mg 0.137mg Welsh onion
Selenium 33.1µg 0.6µg Cod
Vitamin A 40IU 1160IU Welsh onion
Vitamin A RAE 12µg Cod
Vitamin E 0.64mg 0.51mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 27mg Welsh onion
Vitamin B1 0.076mg 0.05mg Cod
Vitamin B2 0.065mg 0.09mg Welsh onion
Vitamin B3 2.063mg 0.4mg Cod
Vitamin B5 153mg 0.169mg Cod
Vitamin B6 0.245mg 0.072mg Cod
Folate 7µg 16µg Welsh onion
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 193.4µg Welsh onion
Tryptophan 0.199mg 0.021mg Cod
Threonine 0.781mg 0.074mg Cod
Isoleucine 0.821mg 0.081mg Cod
Leucine 1.447mg 0.113mg Cod
Lysine 1.635mg 0.095mg Cod
Methionine 0.527mg 0.021mg Cod
Phenylalanine 0.695mg 0.061mg Cod
Valine 0.917mg 0.084mg Cod
Histidine 0.524mg 0.033mg Cod
Cholesterol 43mg 0mg Welsh onion
Saturated Fat 0.131g 0.067g Welsh onion
Omega-3 - DHA 0.12g Cod
Omega-3 - EPA 0.064g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 0.094g 0.056g Cod
Polyunsaturated fat 0.231g 0.156g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
790%
Cod
61%
Welsh onion
Minerals Daily Need Coverage Score
38%
Cod
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.1)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
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.
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.