Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Welsh onion

Pacific saury raw vs. Welsh onion — In-Depth Nutrition Comparison

Compare

A recap on differences between Pacific saury raw and Welsh onion

  • Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B3, Vitamin B5, and Choline, however, Welsh onion is higher in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily Vitamin K needs 161% more than Pacific saury raw.
  • Welsh onion has less Cholesterol.

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

Infographic

Pacific saury raw vs Welsh 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +22.2%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +349%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +2000%
Contains more IronIron +121.8%
Contains more CopperCopper +37.3%
Contains less SodiumSodium -56.4%

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.
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% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1126.4%
Contains more Vitamin CVitamin C +610.5%
Contains more Vitamin AVitamin A +1557.1%
Contains more Vitamin E Vitamin E +155%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +193300%
~equal in Folate ~16µg

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +913.7%
Contains more FatsFats +72.5%
Contains more OtherOther +61.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated Fat +180.4%
Contains more Poly. FatPolyunsaturated fat +29.5%
Contains less Sat. FatSaturated Fat -43.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Welsh onion Opinion
Calories 88kcal 34kcal Pacific saury raw
Protein 19.26g 1.9g Pacific saury raw
Fats 0.69g 0.4g Pacific saury raw
Vitamin C 3.8mg 27mg Welsh onion
Net carbs 0g 4.1g Welsh onion
Carbs 0g 6.5g Welsh onion
Cholesterol 39mg 0mg Welsh onion
Vitamin D 99IU 0IU Pacific saury raw
Magnesium 31mg 23mg Pacific saury raw
Calcium 57mg 18mg Pacific saury raw
Potassium 259mg 212mg Pacific saury raw
Iron 0.55mg 1.22mg Welsh onion
Sugar 0g 2.18g Pacific saury raw
Fiber 0g 2.4g Welsh onion
Copper 0.051mg 0.07mg Welsh onion
Zinc 0.67mg 0.52mg Pacific saury raw
Phosphorus 220mg 49mg Pacific saury raw
Sodium 39mg 17mg Welsh onion
Vitamin A 70IU 1160IU Welsh onion
Vitamin A RAE 21µg Pacific saury raw
Vitamin E 0.2mg 0.51mg Welsh onion
Vitamin D 2.5µg 0µg Pacific saury raw
Manganese 0.24mg 0.137mg Pacific saury raw
Selenium 12.6µg 0.6µg Pacific saury raw
Vitamin B1 0.058mg 0.05mg Pacific saury raw
Vitamin B2 0.063mg 0.09mg Welsh onion
Vitamin B3 2.3mg 0.4mg Pacific saury raw
Vitamin B5 0.75mg 0.169mg Pacific saury raw
Vitamin B6 0.117mg 0.072mg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 193.4µg Welsh onion
Folate 15µg 16µg Welsh onion
Choline 65mg 5.3mg Pacific saury raw
Saturated Fat 0.118g 0.067g Welsh onion
Monounsaturated Fat 0.157g 0.056g Pacific saury raw
Polyunsaturated fat 0.202g 0.156g Pacific saury raw
Tryptophan 0.216mg 0.021mg Pacific saury raw
Threonine 0.844mg 0.074mg Pacific saury raw
Isoleucine 0.887mg 0.081mg Pacific saury raw
Leucine 1.565mg 0.113mg Pacific saury raw
Lysine 1.768mg 0.095mg Pacific saury raw
Methionine 0.57mg 0.021mg Pacific saury raw
Phenylalanine 0.752mg 0.061mg Pacific saury raw
Valine 0.992mg 0.084mg Pacific saury raw
Histidine 0.567mg 0.033mg Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Pacific saury raw
57%
Welsh onion
Minerals Daily Need Coverage Score
32%
Pacific saury raw
17%
Welsh onion

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.051g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw 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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.