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  6. Onion vs. Mackerel

Onion vs. Mackerel — In-Depth Nutrition Comparison

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How are onions and mackerel different?

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, vitamin B6, magnesium, and vitamin B5 than onions.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Onions have less saturated fat.
  • Mackerel has a lower glycemic index (0) than onions (15).

Onions, raw and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Onion vs Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +545%
Contains more MagnesiumMagnesium +870%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +647.6%
Contains more CopperCopper +141%
Contains more ZincZinc +452.9%
Contains more PhosphorusPhosphorus +858.6%
Contains more SeleniumSelenium +10220%

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.
Onion
Onion
5
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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +245.7%
Contains more Vitamin B2Vitamin B2 +1425.9%
Contains more Vitamin B3Vitamin B3 +5805.2%
Contains more Vitamin B5Vitamin B5 +704.9%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Onion Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.5µg 51.6µg 93%
Protein 1.1g 23.85g 46%
Vitamin B3 0.116mg 6.85mg 42%
Phosphorus 29mg 278mg 36%
Vitamin B2 0.027mg 0.412mg 30%
Polyunsaturated fat 0.017g 4.3g 29%
Fats 0.1g 17.81g 27%
Vitamin B6 0.12mg 0.46mg 26%
Cholesterol 0mg 75mg 25%
Magnesium 10mg 97mg 21%
Saturated fat 0.042g 4.176g 19%
Monounsaturated fat 0.013g 7.006g 17%
Iron 0.21mg 1.57mg 17%
Vitamin B5 0.123mg 0.99mg 17%
Calories 40kcal 262kcal 11%
Vitamin B1 0.046mg 0.159mg 9%
Vitamin C 7.4mg 0.4mg 8%
Potassium 146mg 401mg 8%
Zinc 0.17mg 0.94mg 7%
Fiber 1.7g 0g 7%
Copper 0.039mg 0.094mg 6%
Vitamin A 0µg 54µg 6%
Manganese 0.129mg 0.02mg 5%
Folate 19µg 2µg 4%
Sodium 4mg 83mg 3%
Carbs 9.34g 0g 3%
Fructose 1.29g 2%
Calcium 23mg 15mg 1%
Choline 6.1mg 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.267mg 0%
Threonine 0.021mg 1.045mg 0%
Isoleucine 0.014mg 1.099mg 0%
Leucine 0.025mg 1.938mg 0%
Lysine 0.039mg 2.19mg 0%
Methionine 0.002mg 0.706mg 0%
Phenylalanine 0.025mg 0.931mg 0%
Valine 0.021mg 1.228mg 0%
Histidine 0.014mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +67.3%
Contains more ProteinProtein +2068.2%
Contains more FatsFats +17710%
Contains more OtherOther +1348.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +53792.3%
Contains more Poly. FatPolyunsaturated fat +25194.1%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.