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  6. Pacific saury raw vs. Onion

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

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The main differences between pacific saury raw and onions

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

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

Infographic

Pacific saury raw vs 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
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%
Contains less SodiumSodium -89.7%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
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%
Contains more Vitamin CVitamin C +94.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +26.7%
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
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
Contains more ProteinProtein +1650.9%
Contains more FatsFats +590%
Contains more OtherOther +222.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.9%

Fat Type Comparison

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

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