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  6. Pacific saury raw vs. Welsh onion

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

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A recap on the differences between pacific saury raw and welsh onion

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 161% more than pacific saury raw.
  • Welsh onion has less cholesterol.
  • The glycemic index of welsh onion is higher.

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% 7% 4% 38% 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% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
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 EVitamin E +155%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +193300%
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Welsh onion DV% diff.
Vitamin K 0.1µg 193.4µg 161%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.9g 35%
Vitamin C 3.8mg 27mg 26%
Phosphorus 220mg 49mg 24%
Selenium 12.6µg 0.6µg 22%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.4mg 12%
Vitamin B5 0.75mg 0.169mg 12%
Choline 65mg 5.3mg 11%
Fiber 0g 2.4g 10%
Iron 0.55mg 1.22mg 8%
Manganese 0.24mg 0.137mg 4%
Calcium 57mg 18mg 4%
Calories 88kcal 34kcal 3%
Vitamin B6 0.117mg 0.072mg 3%
Copper 0.051mg 0.07mg 2%
Vitamin A 21µg 2%
Vitamin E 0.2mg 0.51mg 2%
Vitamin B2 0.063mg 0.09mg 2%
Magnesium 31mg 23mg 2%
Carbs 0g 6.5g 2%
Vitamin B1 0.058mg 0.05mg 1%
Sodium 39mg 17mg 1%
Zinc 0.67mg 0.52mg 1%
Potassium 259mg 212mg 1%
Fats 0.69g 0.4g 0%
Net carbs 0g 4.1g N/A
Sugar 0g 2.18g N/A
Folate 15µg 16µg 0%
Saturated fat 0.118g 0.067g 0%
Monounsaturated fat 0.157g 0.056g 0%
Polyunsaturated fat 0.202g 0.156g 0%
Tryptophan 0.216mg 0.021mg 0%
Threonine 0.844mg 0.074mg 0%
Isoleucine 0.887mg 0.081mg 0%
Leucine 1.565mg 0.113mg 0%
Lysine 1.768mg 0.095mg 0%
Methionine 0.57mg 0.021mg 0%
Phenylalanine 0.752mg 0.061mg 0%
Valine 0.992mg 0.084mg 0%
Histidine 0.567mg 0.033mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
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%

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.