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Welsh onion vs. Pollock — In-Depth Nutrition Comparison

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Significant differences between welsh onion and pollock

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6.
  • Welsh onion covers your daily vitamin K needs 161% more than pollock.
  • Welsh onion contains less sodium.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Onions, welsh, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Welsh onion vs Pollock infographic
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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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +117.9%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +661.1%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +102.8%
Contains more PhosphorusPhosphorus +444.9%
Contains more SeleniumSelenium +7250%
~equal in Zinc ~0.57mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +82.1%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +887.3%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +356.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1628.3%
~equal in Vitamin B1 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.9%
Contains more ProteinProtein +1135.8%
Contains more FatsFats +195%
Contains more OtherOther +141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -57.9%
Contains more Mono. FatMonounsaturated fat +139.3%
Contains more Poly. FatPolyunsaturated fat +273.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Pollock DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Vitamin B12 0µg 3.66µg 153%
Selenium 0.6µg 44.1µg 79%
Protein 1.9g 23.48g 43%
Phosphorus 49mg 267mg 31%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 86mg 29%
Vitamin B3 0.4mg 3.949mg 22%
Vitamin B6 0.072mg 0.329mg 20%
Sodium 17mg 419mg 17%
Choline 5.3mg 91.6mg 16%
Magnesium 23mg 81mg 14%
Fiber 2.4g 0g 10%
Vitamin B2 0.09mg 0.223mg 10%
Iron 1.22mg 0.56mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Potassium 212mg 430mg 6%
Vitamin B5 0.169mg 0.432mg 5%
Calcium 18mg 72mg 5%
Manganese 0.137mg 0.018mg 5%
Calories 34kcal 111kcal 4%
Polyunsaturated fat 0.156g 0.583g 3%
Folate 16µg 3µg 3%
Vitamin E 0.51mg 0.28mg 2%
Vitamin A 17µg 2%
Carbs 6.5g 0g 2%
Copper 0.07mg 0.06mg 1%
Fats 0.4g 1.18g 1%
Net carbs 4.1g 0g N/A
Sugar 2.18g 0g N/A
Zinc 0.52mg 0.57mg 0%
Vitamin B1 0.05mg 0.054mg 0%
Saturated fat 0.067g 0.159g 0%
Monounsaturated fat 0.056g 0.134g 0%
Tryptophan 0.021mg 0.263mg 0%
Threonine 0.074mg 1.029mg 0%
Isoleucine 0.081mg 1.082mg 0%
Leucine 0.113mg 1.908mg 0%
Lysine 0.095mg 2.157mg 0%
Methionine 0.021mg 0.696mg 0%
Phenylalanine 0.061mg 0.917mg 0%
Valine 0.084mg 1.21mg 0%
Histidine 0.033mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Pollock
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
51%
Welsh onion
60%
Pollock
Minerals Daily Need Coverage Score
17%
Welsh onion
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 402mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.