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  6. Mackerel vs. Onion

Mackerel vs. Onion — In-Depth Nutrition Comparison

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Important differences between mackerel and onions

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline than onions.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Onions contain less cholesterol.
  • Onions have a higher glycemic index. The glycemic index of onions is 15, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Onions, raw.

Infographic

Mackerel vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +187%
Contains more PotassiumPotassium +256.2%
Contains more IronIron +566.7%
Contains more CopperCopper +156.4%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +775.9%
Contains more SeleniumSelenium +14580%
Contains less SodiumSodium -99.9%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +603.7%
Contains more Vitamin B3Vitamin B3 +2744.8%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1850%
Contains more CholineCholine +1565.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more FolateFolate +26.7%

All nutrients comparison - raw data values

Nutrient Mackerel Onion DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 4mg 193%
Selenium 73.4µg 0.5µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.017g 41%
Fats 25.1g 0.1g 38%
Protein 18.5g 1.1g 35%
Saturated fat 7.148g 0.042g 32%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 29mg 32%
Vitamin B6 0.41mg 0.12mg 22%
Monounsaturated fat 8.32g 0.013g 21%
Vitamin B3 3.3mg 0.116mg 20%
Choline 101.6mg 6.1mg 17%
Vitamin E 2.38mg 0.02mg 16%
Iron 1.4mg 0.21mg 15%
Calories 305kcal 40kcal 13%
Vitamin B2 0.19mg 0.027mg 13%
Magnesium 60mg 10mg 12%
Potassium 520mg 146mg 11%
Vitamin C 0mg 7.4mg 8%
Zinc 1.1mg 0.17mg 8%
Copper 0.1mg 0.039mg 7%
Fiber 0g 1.7g 7%
Manganese 0.129mg 6%
Vitamin K 7.8µg 0.4µg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 23mg 4%
Carbs 0g 9.34g 3%
Vitamin B1 0.02mg 0.046mg 2%
Fructose 1.29g 2%
Vitamin B5 0.123mg 2%
Folate 15µg 19µg 1%
Net carbs 0g 7.64g N/A
Sugar 0g 4.24g N/A
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1581.8%
Contains more FatsFats +25000%
Contains more OtherOther +3728.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +107.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +63900%
Contains more Poly. FatPolyunsaturated fat +36429.4%
Contains less Sat. FatSaturated fat -99.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.