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  6. Scallion vs. Mackerel

Scallion vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Scallion and Mackerel

  • Scallion is higher in Vitamin K, and Vitamin C, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Phosphorus, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Scallion has less Saturated Fat.

The food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Fish, mackerel, salted.

Infographic

Scallion 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.
Scallion
Scallion
4
:
6
Mackerel
Mackerel
Contains less Sodium -99.6%
Contains more Magnesium +200%
Contains more Phosphorus +586.5%
Contains more Potassium +88.4%
Contains more Zinc +182.1%
Contains more Copper +20.5%
Contains more Selenium +12133.3%
Equal in Calcium - 66
Equal in Iron - 1.4
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -99.6%
Contains more Magnesium +200%
Contains more Phosphorus +586.5%
Contains more Potassium +88.4%
Contains more Zinc +182.1%
Contains more Copper +20.5%
Contains more Selenium +12133.3%
Equal in Calcium - 66
Equal in Iron - 1.4

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.
Scallion
Scallion
6
:
6
Mackerel
Mackerel
Contains more Vitamin A +535%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175%
Contains more Folate +326.7%
Contains more Vitamin K +2553.8%
Contains more Vitamin E +332.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +528.6%
Contains more Vitamin B6 +572.1%
Contains more Vitamin B12 +∞%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +535%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175%
Contains more Folate +326.7%
Contains more Vitamin K +2553.8%
Contains more Vitamin E +332.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +528.6%
Contains more Vitamin B6 +572.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +108.9%
Contains more Protein +910.9%
Contains more Fats +13110.5%
Contains more Other +1554.3%
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +108.9%
Contains more Protein +910.9%
Contains more Fats +13110.5%
Contains more Other +1554.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +30714.8%
Contains more Polyunsaturated fat +8291.9%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +30714.8%
Contains more Polyunsaturated fat +8291.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Scallion Mackerel Opinion
Net carbs 4.74g 0g Scallion
Protein 1.83g 18.5g Mackerel
Fats 0.19g 25.1g Mackerel
Carbs 7.34g 0g Scallion
Calories 32kcal 305kcal Mackerel
Sugar 2.33g 0g Mackerel
Fiber 2.6g 0g Scallion
Calcium 72mg 66mg Scallion
Iron 1.48mg 1.4mg Scallion
Magnesium 20mg 60mg Mackerel
Phosphorus 37mg 254mg Mackerel
Potassium 276mg 520mg Mackerel
Sodium 16mg 4450mg Scallion
Zinc 0.39mg 1.1mg Mackerel
Copper 0.083mg 0.1mg Mackerel
Manganese 0.16mg Scallion
Selenium 0.6µg 73.4µg Mackerel
Vitamin A 997IU 157IU Scallion
Vitamin A RAE 50µg 47µg Scallion
Vitamin E 0.55mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 18.8mg 0mg Scallion
Vitamin B1 0.055mg 0.02mg Scallion
Vitamin B2 0.08mg 0.19mg Mackerel
Vitamin B3 0.525mg 3.3mg Mackerel
Vitamin B5 0.075mg Scallion
Vitamin B6 0.061mg 0.41mg Mackerel
Folate 64µg 15µg Scallion
Vitamin B12 0µg 12µg Mackerel
Vitamin K 207µg 7.8µg Scallion
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Cholesterol 0mg 95mg Scallion
Saturated Fat 0.032g 7.148g Scallion
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.027g 8.32g Mackerel
Polyunsaturated fat 0.074g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Scallion
212%
Mackerel
Minerals Daily Need Coverage Score
20%
Scallion
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4434mg)
Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 7.116g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.