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  6. Sockeye salmon vs. Onion

Sockeye salmon vs. Onion — In-Depth Nutrition Comparison

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How are sockeye salmon and onions different?

  • Sockeye salmon is higher than onions in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, choline, and vitamin B2.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than onions.
  • Onions are lower in cholesterol.
  • Onions have a higher glycemic index (15) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Onions, raw types were used in this article.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Onion
Onion
3
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 +260%
Contains more PotassiumPotassium +198.6%
Contains more IronIron +147.6%
Contains more CopperCopper +94.9%
Contains more ZincZinc +223.5%
Contains more PhosphorusPhosphorus +951.7%
Contains more SeleniumSelenium +7000%
Contains more CalciumCalcium +109.1%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +892.3%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +4850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +811.1%
Contains more Vitamin B3Vitamin B3 +8626.7%
Contains more Vitamin B5Vitamin B5 +935.8%
Contains more Vitamin B6Vitamin B6 +589.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1745.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +2307.3%
Contains more FatsFats +5470%
Contains more OtherOther +77.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +14238.5%
Contains more Poly. FatPolyunsaturated fat +7705.9%
Contains less Sat. FatSaturated fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Onion DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 0.5µg 64%
Vitamin B3 10.123mg 0.116mg 63%
Vitamin B6 0.827mg 0.12mg 54%
Protein 26.48g 1.1g 51%
Phosphorus 305mg 29mg 39%
Vitamin B5 1.274mg 0.123mg 23%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 6.1mg 19%
Vitamin B2 0.246mg 0.027mg 17%
Polyunsaturated fat 1.327g 0.017g 9%
Potassium 436mg 146mg 9%
Vitamin B1 0.157mg 0.046mg 9%
Vitamin C 0mg 7.4mg 8%
Fats 5.57g 0.1g 8%
Fiber 0g 1.7g 7%
Calories 156kcal 40kcal 6%
Vitamin E 0.99mg 0.02mg 6%
Magnesium 36mg 10mg 6%
Vitamin A 58µg 0µg 6%
Monounsaturated fat 1.864g 0.013g 5%
Manganese 0.013mg 0.129mg 5%
Iron 0.52mg 0.21mg 4%
Sodium 92mg 4mg 4%
Saturated fat 0.969g 0.042g 4%
Copper 0.076mg 0.039mg 4%
Zinc 0.55mg 0.17mg 3%
Folate 7µg 19µg 3%
Carbs 0g 9.34g 3%
Fructose 0g 1.29g 2%
Calcium 11mg 23mg 1%
Net carbs 0g 7.64g N/A
Sugar 0g 4.24g N/A
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.014mg 0%
Threonine 1.247mg 0.021mg 0%
Isoleucine 1.274mg 0.014mg 0%
Leucine 2.185mg 0.025mg 0%
Lysine 2.574mg 0.039mg 0%
Methionine 0.858mg 0.002mg 0%
Phenylalanine 1.086mg 0.025mg 0%
Valine 1.461mg 0.021mg 0%
Histidine 0.711mg 0.014mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
113%
Sockeye salmon
8%
Onion
Minerals Daily Need Coverage Score
47%
Sockeye salmon
8%
Onion

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.927g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $12.8)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.