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  6. Welsh onion vs. Pacific saury raw

Welsh onion vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on the differences between welsh onion and pacific saury raw

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and vitamin B5.
  • Welsh onion covers your daily vitamin K needs 161% more than pacific saury raw.
  • Pacific saury raw contains 17 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while pacific saury raw contains 70IU.
  • The glycemic index of welsh onion is higher.

Food varieties used in this article are Onions, welsh, raw and Fish, pike, northern, raw.

Infographic

Welsh onion vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +121.8%
Contains more CopperCopper +37.3%
Contains less SodiumSodium -56.4%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +22.2%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +349%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +2000%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +610.5%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +193300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1126.4%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Pacific saury raw DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Vitamin B12 0µg 2µg 83%
Protein 1.9g 19.26g 35%
Vitamin C 27mg 3.8mg 26%
Phosphorus 49mg 220mg 24%
Selenium 0.6µg 12.6µg 22%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin B5 0.169mg 0.75mg 12%
Choline 5.3mg 65mg 11%
Fiber 2.4g 0g 10%
Iron 1.22mg 0.55mg 8%
Manganese 0.137mg 0.24mg 4%
Calcium 18mg 57mg 4%
Calories 34kcal 88kcal 3%
Vitamin B6 0.072mg 0.117mg 3%
Copper 0.07mg 0.051mg 2%
Vitamin A 21µg 2%
Vitamin E 0.51mg 0.2mg 2%
Vitamin B2 0.09mg 0.063mg 2%
Magnesium 23mg 31mg 2%
Carbs 6.5g 0g 2%
Vitamin B1 0.05mg 0.058mg 1%
Sodium 17mg 39mg 1%
Zinc 0.52mg 0.67mg 1%
Potassium 212mg 259mg 1%
Fats 0.4g 0.69g 0%
Net carbs 4.1g 0g N/A
Sugar 2.18g 0g N/A
Folate 16µg 15µg 0%
Saturated fat 0.067g 0.118g 0%
Monounsaturated fat 0.056g 0.157g 0%
Polyunsaturated fat 0.156g 0.202g 0%
Tryptophan 0.021mg 0.216mg 0%
Threonine 0.074mg 0.844mg 0%
Isoleucine 0.081mg 0.887mg 0%
Leucine 0.113mg 1.565mg 0%
Lysine 0.095mg 1.768mg 0%
Methionine 0.021mg 0.57mg 0%
Phenylalanine 0.061mg 0.752mg 0%
Valine 0.084mg 0.992mg 0%
Histidine 0.033mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more ProteinProtein +913.7%
Contains more FatsFats +72.5%
Contains more OtherOther +61.4%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +180.4%
Contains more Poly. FatPolyunsaturated fat +29.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.