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  6. Onion vs. Pacific saury raw

Onion vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between onions and pacific saury raw

  • Onions have more fiber; however, pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, vitamin B5, and choline.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Onions have a higher glycemic index than pacific saury raw.

Food types used in this article are Onions, raw and Fish, pike, northern, raw.

Infographic

Onion vs Pacific saury raw 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
1
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains less SodiumSodium -89.7%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +147.8%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +161.9%
Contains more CopperCopper +30.8%
Contains more ZincZinc +294.1%
Contains more PhosphorusPhosphorus +658.6%
Contains more ManganeseManganese +86%
Contains more SeleniumSelenium +2420%

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
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 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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +94.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +26.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +1882.8%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +965.6%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Onion Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.1g 19.26g 36%
Phosphorus 29mg 220mg 27%
Selenium 0.5µg 12.6µg 22%
Vitamin B3 0.116mg 2.3mg 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B5 0.123mg 0.75mg 13%
Vitamin D 0IU 99IU 12%
Choline 6.1mg 65mg 11%
Fiber 1.7g 0g 7%
Magnesium 10mg 31mg 5%
Manganese 0.129mg 0.24mg 5%
Zinc 0.17mg 0.67mg 5%
Vitamin C 7.4mg 3.8mg 4%
Iron 0.21mg 0.55mg 4%
Vitamin B2 0.027mg 0.063mg 3%
Calcium 23mg 57mg 3%
Carbs 9.34g 0g 3%
Potassium 146mg 259mg 3%
Fructose 1.29g 2%
Calories 40kcal 88kcal 2%
Vitamin A 0µg 21µg 2%
Sodium 4mg 39mg 2%
Vitamin E 0.02mg 0.2mg 1%
Fats 0.1g 0.69g 1%
Copper 0.039mg 0.051mg 1%
Folate 19µg 15µg 1%
Polyunsaturated fat 0.017g 0.202g 1%
Vitamin B1 0.046mg 0.058mg 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g 0g N/A
Vitamin B6 0.12mg 0.117mg 0%
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.042g 0.118g 0%
Monounsaturated fat 0.013g 0.157g 0%
Tryptophan 0.014mg 0.216mg 0%
Threonine 0.021mg 0.844mg 0%
Isoleucine 0.014mg 0.887mg 0%
Leucine 0.025mg 1.565mg 0%
Lysine 0.039mg 1.768mg 0%
Methionine 0.002mg 0.57mg 0%
Phenylalanine 0.025mg 0.752mg 0%
Valine 0.021mg 0.992mg 0%
Histidine 0.014mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.9%
Contains more ProteinProtein +1650.9%
Contains more FatsFats +590%
Contains more OtherOther +222.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +1107.7%
Contains more Poly. FatPolyunsaturated fat +1088.2%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.