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  6. Scallion vs. Pacific saury raw

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

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Summary of differences between Scallion and Pacific saury raw

  • Scallion has more Vitamin K, Vitamin C, Folate, and Iron, while Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, and Vitamin B5.
  • Scallion covers your daily need of Vitamin K 172% more than Pacific saury raw.
  • Scallion contains 5 times more Vitamin C than Pacific saury raw. While Scallion contains 18.8mg of Vitamin C, Pacific saury raw contains only 3.8mg.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Fish, pike, northern, raw.

Infographic

Scallion 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.
Scallion
Scallion
5
:
5
Pacific saury raw
Pacific saury raw
Contains more Calcium +26.3%
Contains more Iron +169.1%
Contains less Sodium -59%
Contains more Copper +62.7%
Contains more Magnesium +55%
Contains more Phosphorus +494.6%
Contains more Zinc +71.8%
Contains more Manganese +50%
Contains more Selenium +2000%
Equal in Potassium - 259
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +26.3%
Contains more Iron +169.1%
Contains less Sodium -59%
Contains more Copper +62.7%
Contains more Magnesium +55%
Contains more Phosphorus +494.6%
Contains more Zinc +71.8%
Contains more Manganese +50%
Contains more Selenium +2000%
Equal in Potassium - 259

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
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +1324.3%
Contains more Vitamin E +175%
Contains more Vitamin C +394.7%
Contains more Vitamin B2 +27%
Contains more Folate +326.7%
Contains more Vitamin K +206900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +338.1%
Contains more Vitamin B5 +900%
Contains more Vitamin B6 +91.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +1324.3%
Contains more Vitamin E +175%
Contains more Vitamin C +394.7%
Contains more Vitamin B2 +27%
Contains more Folate +326.7%
Contains more Vitamin K +206900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +338.1%
Contains more Vitamin B5 +900%
Contains more Vitamin B6 +91.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Protein +952.5%
Contains more Fats +263.2%
Contains more Other +39.5%
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Protein +952.5%
Contains more Fats +263.2%
Contains more Other +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +481.5%
Contains more Polyunsaturated fat +173%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +481.5%
Contains more Polyunsaturated fat +173%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Pacific saury raw Opinion
Net carbs 4.74g 0g Scallion
Protein 1.83g 19.26g Pacific saury raw
Fats 0.19g 0.69g Pacific saury raw
Carbs 7.34g 0g Scallion
Calories 32kcal 88kcal Pacific saury raw
Sugar 2.33g 0g Pacific saury raw
Fiber 2.6g 0g Scallion
Calcium 72mg 57mg Scallion
Iron 1.48mg 0.55mg Scallion
Magnesium 20mg 31mg Pacific saury raw
Phosphorus 37mg 220mg Pacific saury raw
Potassium 276mg 259mg Scallion
Sodium 16mg 39mg Scallion
Zinc 0.39mg 0.67mg Pacific saury raw
Copper 0.083mg 0.051mg Scallion
Manganese 0.16mg 0.24mg Pacific saury raw
Selenium 0.6µg 12.6µg Pacific saury raw
Vitamin A 997IU 70IU Scallion
Vitamin A RAE 50µg 21µg Scallion
Vitamin E 0.55mg 0.2mg Scallion
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 18.8mg 3.8mg Scallion
Vitamin B1 0.055mg 0.058mg Pacific saury raw
Vitamin B2 0.08mg 0.063mg Scallion
Vitamin B3 0.525mg 2.3mg Pacific saury raw
Vitamin B5 0.075mg 0.75mg Pacific saury raw
Vitamin B6 0.061mg 0.117mg Pacific saury raw
Folate 64µg 15µg Scallion
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 207µg 0.1µg Scallion
Tryptophan 0.02mg 0.216mg Pacific saury raw
Threonine 0.072mg 0.844mg Pacific saury raw
Isoleucine 0.077mg 0.887mg Pacific saury raw
Leucine 0.109mg 1.565mg Pacific saury raw
Lysine 0.091mg 1.768mg Pacific saury raw
Methionine 0.02mg 0.57mg Pacific saury raw
Phenylalanine 0.059mg 0.752mg Pacific saury raw
Valine 0.081mg 0.992mg Pacific saury raw
Histidine 0.032mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Scallion
Saturated Fat 0.032g 0.118g Scallion
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.027g 0.157g Pacific saury raw
Polyunsaturated fat 0.074g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Pacific saury raw
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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
20%
Scallion
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.086g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. 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.