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  6. Salmon raw vs. Onion

Salmon raw vs. Onion — In-Depth Nutrition Comparison

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How are salmon raw and onions different?

  • Salmon raw is higher than onions in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, copper, and vitamin B1.
  • Salmon raw covers your daily need for vitamin B12, 133% more than onions.
  • Onions have a higher glycemic index (15) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Onions, raw types were used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Onion
Onion
3
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 +190%
Contains more PotassiumPotassium +235.6%
Contains more IronIron +281%
Contains more CopperCopper +541%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +589.7%
Contains more SeleniumSelenium +7200%
Contains more CalciumCalcium +91.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +706.3%

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +391.3%
Contains more Vitamin B2Vitamin B2 +1307.4%
Contains more Vitamin B3Vitamin B3 +6675.9%
Contains more Vitamin B5Vitamin B5 +1252.8%
Contains more Vitamin B6Vitamin B6 +581.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Onion DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.5µg 65%
Vitamin B6 0.818mg 0.12mg 54%
Vitamin B3 7.86mg 0.116mg 48%
Protein 19.84g 1.1g 37%
Vitamin B5 1.664mg 0.123mg 31%
Vitamin B2 0.38mg 0.027mg 27%
Phosphorus 200mg 29mg 24%
Copper 0.25mg 0.039mg 23%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.017g 17%
Vitamin B1 0.226mg 0.046mg 15%
Fats 6.34g 0.1g 10%
Potassium 490mg 146mg 10%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Iron 0.8mg 0.21mg 7%
Monounsaturated fat 2.103g 0.013g 5%
Calories 142kcal 40kcal 5%
Manganese 0.016mg 0.129mg 5%
Magnesium 29mg 10mg 5%
Saturated fat 0.981g 0.042g 4%
Zinc 0.64mg 0.17mg 4%
Carbs 0g 9.34g 3%
Sodium 44mg 4mg 2%
Fructose 1.29g 2%
Folate 25µg 19µg 2%
Vitamin A 12µg 0µg 1%
Calcium 12mg 23mg 1%
Choline 6.1mg 1%
Net carbs 0g 7.64g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.222mg 0.014mg 0%
Threonine 0.87mg 0.021mg 0%
Isoleucine 0.914mg 0.014mg 0%
Leucine 1.613mg 0.025mg 0%
Lysine 1.822mg 0.039mg 0%
Methionine 0.587mg 0.002mg 0%
Phenylalanine 0.775mg 0.025mg 0%
Valine 1.022mg 0.021mg 0%
Histidine 0.584mg 0.014mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1703.6%
Contains more FatsFats +6240%
Contains more OtherOther +1420%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +16076.9%
Contains more Poly. FatPolyunsaturated fat +14835.3%
Contains less Sat. FatSaturated fat -95.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.