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Welsh onion vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between welsh onion and mackerel

  • Welsh onion has more vitamin C and vitamin A; however, mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Mackerel covers your daily vitamin B12 needs 792% more than welsh onion.
  • Mackerel has 68 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while mackerel has 0.4mg.
  • Welsh onion contains less saturated fat.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Onions, welsh, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Welsh onion vs Mackerel 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 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +585%
Contains more MagnesiumMagnesium +321.7%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +28.7%
Contains more CopperCopper +34.3%
Contains more ZincZinc +80.8%
Contains more PhosphorusPhosphorus +467.3%
Contains more SeleniumSelenium +8500%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +357.8%
Contains more Vitamin B3Vitamin B3 +1612.5%
Contains more Vitamin B5Vitamin B5 +485.8%
Contains more Vitamin B6Vitamin B6 +538.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +69.9%
Contains more ProteinProtein +1155.3%
Contains more FatsFats +4352.5%
Contains more OtherOther +624.3%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +12410.7%
Contains more Poly. FatPolyunsaturated fat +2656.4%

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 Mackerel
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 Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin K 193.4µg 161%
Selenium 0.6µg 51.6µg 93%
Protein 1.9g 23.85g 44%
Vitamin B3 0.4mg 6.85mg 40%
Phosphorus 49mg 278mg 33%
Vitamin C 27mg 0.4mg 30%
Vitamin B6 0.072mg 0.46mg 30%
Polyunsaturated fat 0.156g 4.3g 28%
Fats 0.4g 17.81g 27%
Vitamin B2 0.09mg 0.412mg 25%
Cholesterol 0mg 75mg 25%
Saturated fat 0.067g 4.176g 19%
Magnesium 23mg 97mg 18%
Monounsaturated fat 0.056g 7.006g 17%
Vitamin B5 0.169mg 0.99mg 16%
Calories 34kcal 262kcal 11%
Fiber 2.4g 0g 10%
Vitamin B1 0.05mg 0.159mg 9%
Vitamin A 54µg 6%
Potassium 212mg 401mg 6%
Manganese 0.137mg 0.02mg 5%
Folate 16µg 2µg 4%
Zinc 0.52mg 0.94mg 4%
Iron 1.22mg 1.57mg 4%
Sodium 17mg 83mg 3%
Copper 0.07mg 0.094mg 3%
Vitamin E 0.51mg 3%
Carbs 6.5g 0g 2%
Choline 5.3mg 1%
Net carbs 4.1g 0g N/A
Calcium 18mg 15mg 0%
Sugar 2.18g N/A
Tryptophan 0.021mg 0.267mg 0%
Threonine 0.074mg 1.045mg 0%
Isoleucine 0.081mg 1.099mg 0%
Leucine 0.113mg 1.938mg 0%
Lysine 0.095mg 2.19mg 0%
Methionine 0.021mg 0.706mg 0%
Phenylalanine 0.061mg 0.931mg 0%
Valine 0.084mg 1.228mg 0%
Histidine 0.033mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
17%
Welsh onion
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 4.109g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Mackerel
Mackerel 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.