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  6. Salmon raw vs. Welsh onion

Salmon raw vs. Welsh onion — In-Depth Nutrition Comparison

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How are salmon raw and welsh onion different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper; however, welsh onion is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 61 times more selenium than welsh onion. While salmon raw contains 36.5µg of selenium, welsh onion contains only 0.6µg.
  • Salmon raw has a lower glycemic index (0) than welsh onion (39).

Fish, salmon, Atlantic, wild, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +26.1%
Contains more PotassiumPotassium +131.1%
Contains more CopperCopper +257.1%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +308.2%
Contains more SeleniumSelenium +5983.3%
Contains more CalciumCalcium +50%
Contains more IronIron +52.5%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +756.3%

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%
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 B1Vitamin B1 +352%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +884.6%
Contains more Vitamin B6Vitamin B6 +1036.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.6µg 65%
Vitamin B6 0.818mg 0.072mg 57%
Vitamin B3 7.86mg 0.4mg 47%
Protein 19.84g 1.9g 36%
Vitamin C 0mg 27mg 30%
Vitamin B5 1.664mg 0.169mg 30%
Vitamin B2 0.38mg 0.09mg 22%
Phosphorus 200mg 49mg 22%
Copper 0.25mg 0.07mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.156g 16%
Vitamin B1 0.226mg 0.05mg 15%
Fiber 0g 2.4g 10%
Fats 6.34g 0.4g 9%
Potassium 490mg 212mg 8%
Monounsaturated fat 2.103g 0.056g 5%
Calories 142kcal 34kcal 5%
Iron 0.8mg 1.22mg 5%
Manganese 0.016mg 0.137mg 5%
Saturated fat 0.981g 0.067g 4%
Vitamin E 0.51mg 3%
Carbs 0g 6.5g 2%
Folate 25µg 16µg 2%
Vitamin A 12µg 1%
Sodium 44mg 17mg 1%
Zinc 0.64mg 0.52mg 1%
Calcium 12mg 18mg 1%
Magnesium 29mg 23mg 1%
Choline 5.3mg 1%
Net carbs 0g 4.1g N/A
Sugar 2.18g N/A
Tryptophan 0.222mg 0.021mg 0%
Threonine 0.87mg 0.074mg 0%
Isoleucine 0.914mg 0.081mg 0%
Leucine 1.613mg 0.113mg 0%
Lysine 1.822mg 0.095mg 0%
Methionine 0.587mg 0.021mg 0%
Phenylalanine 0.775mg 0.061mg 0%
Valine 1.022mg 0.084mg 0%
Histidine 0.584mg 0.033mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
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 +944.2%
Contains more FatsFats +1485%
Contains more OtherOther +660%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.1%

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
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 +3655.4%
Contains more Poly. FatPolyunsaturated fat +1527.6%
Contains less Sat. FatSaturated fat -93.2%

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. 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.