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  6. Welsh onion vs. Swordfish

Welsh onion vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between welsh onion and swordfish

  • Welsh onion has more vitamin K, vitamin C, and vitamin A; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for welsh onion is 161% higher.
  • Welsh onion has a higher glycemic index than swordfish.

Food types used in this article are Onions, welsh, raw and Fish, swordfish, cooked, dry heat.

Infographic

Welsh onion vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +200%
Contains more IronIron +171.1%
Contains more CopperCopper +52.2%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +953.8%
Contains more MagnesiumMagnesium +52.2%
Contains more PotassiumPotassium +135.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +520.4%
Contains more SeleniumSelenium +11316.7%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +700%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B3Vitamin B3 +2213.5%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +754.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1362.3%

All nutrients comparison - raw data values

Nutrient Welsh onion Swordfish DV% diff.
Vitamin K 193.4µg 0.1µg 161%
Selenium 0.6µg 68.5µg 123%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.4mg 9.254mg 55%
Protein 1.9g 23.45g 43%
Vitamin B6 0.072mg 0.615mg 42%
Phosphorus 49mg 304mg 36%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 78mg 26%
Vitamin E 0.51mg 2.41mg 13%
Choline 5.3mg 77.5mg 13%
Fats 0.4g 7.93g 12%
Fiber 2.4g 0g 10%
Iron 1.22mg 0.45mg 10%
Monounsaturated fat 0.056g 3.544g 9%
Saturated fat 0.067g 1.911g 8%
Polyunsaturated fat 0.156g 1.368g 8%
Potassium 212mg 499mg 8%
Calories 34kcal 172kcal 7%
Manganese 0.137mg 0.013mg 5%
Vitamin A 43µg 5%
Vitamin B5 0.169mg 0.417mg 5%
Folate 16µg 2µg 4%
Vitamin B1 0.05mg 0.089mg 3%
Sodium 17mg 97mg 3%
Magnesium 23mg 35mg 3%
Copper 0.07mg 0.046mg 3%
Vitamin B2 0.09mg 0.063mg 2%
Zinc 0.52mg 0.78mg 2%
Carbs 6.5g 0g 2%
Calcium 18mg 6mg 1%
Net carbs 4.1g 0g N/A
Sugar 2.18g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.021mg 0.265mg 0%
Threonine 0.074mg 1.035mg 0%
Isoleucine 0.081mg 1.088mg 0%
Leucine 0.113mg 1.919mg 0%
Lysine 0.095mg 2.168mg 0%
Methionine 0.021mg 0.699mg 0%
Phenylalanine 0.061mg 0.922mg 0%
Valine 0.084mg 1.216mg 0%
Histidine 0.033mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.6%
Contains more OtherOther +94.4%
Contains more ProteinProtein +1134.2%
Contains more FatsFats +1882.5%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +6228.6%
Contains more Poly. FatPolyunsaturated fat +776.9%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.