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  6. Welsh onion vs. Mackerel

Welsh onion vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and mackerel

  • Welsh onion has more vitamin K and vitamin C, while mackerel has more vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 500% more than welsh onion.
  • The amount of saturated fat in welsh onion is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of welsh onion is 39.

These are the specific foods used in this comparison Onions, welsh, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +14.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +418.4%
Contains more SeleniumSelenium +12133.3%

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 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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2379.5%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B6Vitamin B6 +469.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1817%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 17mg 4450mg 193%
Vitamin K 193.4µg 7.8µg 155%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Polyunsaturated fat 0.156g 6.21g 40%
Fats 0.4g 25.1g 38%
Protein 1.9g 18.5g 33%
Cholesterol 0mg 95mg 32%
Saturated fat 0.067g 7.148g 32%
Vitamin C 27mg 0mg 30%
Phosphorus 49mg 254mg 29%
Vitamin B6 0.072mg 0.41mg 26%
Monounsaturated fat 0.056g 8.32g 21%
Choline 5.3mg 101.6mg 18%
Vitamin B3 0.4mg 3.3mg 18%
Calories 34kcal 305kcal 14%
Vitamin E 0.51mg 2.38mg 12%
Fiber 2.4g 0g 10%
Potassium 212mg 520mg 9%
Magnesium 23mg 60mg 9%
Vitamin B2 0.09mg 0.19mg 8%
Manganese 0.137mg 6%
Vitamin A 47µg 5%
Zinc 0.52mg 1.1mg 5%
Calcium 18mg 66mg 5%
Vitamin B1 0.05mg 0.02mg 3%
Vitamin B5 0.169mg 3%
Copper 0.07mg 0.1mg 3%
Iron 1.22mg 1.4mg 2%
Carbs 6.5g 0g 2%
Net carbs 4.1g 0g N/A
Sugar 2.18g 0g N/A
Folate 16µg 15µg 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +110.5%
Contains more ProteinProtein +873.7%
Contains more FatsFats +6175%
Contains more OtherOther +1814.3%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +14757.1%
Contains more Poly. FatPolyunsaturated fat +3880.8%

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. 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/168149/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.