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  6. Mackerel vs. Welsh onion

Mackerel vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between mackerel and welsh onion

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6, while welsh onion has more vitamin K and vitamin C.
  • Mackerel covers your daily need for vitamin B12, 500% more than welsh onion.
  • The amount of cholesterol in welsh onion is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of welsh onion is 39.

These are the specific foods used in this comparison Fish, mackerel, salted and Onions, welsh, raw.

Infographic

Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +14.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +418.4%
Contains more SeleniumSelenium +12133.3%
Contains less SodiumSodium -99.6%

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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B6Vitamin B6 +469.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1817%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin KVitamin K +2379.5%
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Mackerel Welsh onion DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 17mg 193%
Vitamin K 7.8µg 193.4µg 155%
Selenium 73.4µg 0.6µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.156g 40%
Fats 25.1g 0.4g 38%
Protein 18.5g 1.9g 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.067g 32%
Vitamin C 0mg 27mg 30%
Phosphorus 254mg 49mg 29%
Vitamin B6 0.41mg 0.072mg 26%
Monounsaturated fat 8.32g 0.056g 21%
Choline 101.6mg 5.3mg 18%
Vitamin B3 3.3mg 0.4mg 18%
Calories 305kcal 34kcal 14%
Vitamin E 2.38mg 0.51mg 12%
Fiber 0g 2.4g 10%
Potassium 520mg 212mg 9%
Magnesium 60mg 23mg 9%
Vitamin B2 0.19mg 0.09mg 8%
Manganese 0.137mg 6%
Vitamin A 47µg 5%
Zinc 1.1mg 0.52mg 5%
Calcium 66mg 18mg 5%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin B5 0.169mg 3%
Copper 0.1mg 0.07mg 3%
Iron 1.4mg 1.22mg 2%
Carbs 0g 6.5g 2%
Net carbs 0g 4.1g N/A
Sugar 0g 2.18g N/A
Folate 15µg 16µg 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
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 ProteinProtein +873.7%
Contains more FatsFats +6175%
Contains more OtherOther +1814.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +110.5%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +14757.1%
Contains more Poly. FatPolyunsaturated fat +3880.8%
Contains less Sat. FatSaturated fat -99.1%

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. 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.