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  6. Welsh onion vs. Mackerel

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, however, Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, and Magnesium.
  • 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.

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.
Welsh onion
Welsh onion
3
:
7
Mackerel
Mackerel
Contains more Calcium +20%
Contains less Sodium -79.5%
Contains more Manganese +585%
Contains more Iron +28.7%
Contains more Magnesium +321.7%
Contains more Phosphorus +467.3%
Contains more Potassium +89.2%
Contains more Zinc +80.8%
Contains more Copper +34.3%
Contains more Selenium +8500%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +20%
Contains less Sodium -79.5%
Contains more Manganese +585%
Contains more Iron +28.7%
Contains more Magnesium +321.7%
Contains more Phosphorus +467.3%
Contains more Potassium +89.2%
Contains more Zinc +80.8%
Contains more Copper +34.3%
Contains more Selenium +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.
Welsh onion
Welsh onion
6
:
6
Mackerel
Mackerel
Contains more Vitamin A +544.4%
Contains more Vitamin C +6650%
Contains more Folate +700%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +1612.5%
Contains more Vitamin B5 +485.8%
Contains more Vitamin B6 +538.9%
Contains more Vitamin B12 +∞%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +544.4%
Contains more Vitamin C +6650%
Contains more Folate +700%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +1612.5%
Contains more Vitamin B5 +485.8%
Contains more Vitamin B6 +538.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +69.9%
Contains more Protein +1155.3%
Contains more Fats +4352.5%
Contains more Other +624.3%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Mackerel
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 Carbs +∞%
Contains more Water +69.9%
Contains more Protein +1155.3%
Contains more Fats +4352.5%
Contains more Other +624.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +12410.7%
Contains more Polyunsaturated fat +2656.4%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +12410.7%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 4.1g 0g Welsh onion
Protein 1.9g 23.85g Mackerel
Fats 0.4g 17.81g Mackerel
Carbs 6.5g 0g Welsh onion
Calories 34kcal 262kcal Mackerel
Sugar 2.18g Mackerel
Fiber 2.4g 0g Welsh onion
Calcium 18mg 15mg Welsh onion
Iron 1.22mg 1.57mg Mackerel
Magnesium 23mg 97mg Mackerel
Phosphorus 49mg 278mg Mackerel
Potassium 212mg 401mg Mackerel
Sodium 17mg 83mg Welsh onion
Zinc 0.52mg 0.94mg Mackerel
Copper 0.07mg 0.094mg Mackerel
Manganese 0.137mg 0.02mg Welsh onion
Selenium 0.6µg 51.6µg Mackerel
Vitamin A 1160IU 180IU Welsh onion
Vitamin A RAE 54µg Mackerel
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 0.4mg Welsh onion
Vitamin B1 0.05mg 0.159mg Mackerel
Vitamin B2 0.09mg 0.412mg Mackerel
Vitamin B3 0.4mg 6.85mg Mackerel
Vitamin B5 0.169mg 0.99mg Mackerel
Vitamin B6 0.072mg 0.46mg Mackerel
Folate 16µg 2µg Welsh onion
Vitamin B12 0µg 19µg Mackerel
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg 0.267mg Mackerel
Threonine 0.074mg 1.045mg Mackerel
Isoleucine 0.081mg 1.099mg Mackerel
Leucine 0.113mg 1.938mg Mackerel
Lysine 0.095mg 2.19mg Mackerel
Methionine 0.021mg 0.706mg Mackerel
Phenylalanine 0.061mg 0.931mg Mackerel
Valine 0.084mg 1.228mg Mackerel
Histidine 0.033mg 0.702mg Mackerel
Cholesterol 0mg 75mg Welsh onion
Saturated Fat 0.067g 4.176g Welsh onion
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 0.056g 7.006g Mackerel
Polyunsaturated fat 0.156g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
235%
Mackerel
Minerals Daily Need Coverage Score
17%
Welsh onion
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 75mg)
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.