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  6. Chinese broccoli vs. Welsh onion

Chinese broccoli vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between Chinese broccoli and Welsh onion

  • Chinese broccoli has more Folate, Calcium, and Manganese, however, Welsh onion has more Vitamin K, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 91% more.
  • Chinese broccoli has 6 times more Folate than Welsh onion. Chinese broccoli has 99µg of Folate, while Welsh onion has 16µg.

The food varieties used in the comparison are Broccoli, chinese, cooked and Onions, welsh, raw.

Infographic

Chinese broccoli vs Welsh onion 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.
Chinese broccoli
Chinese broccoli
5
:
5
Welsh onion
Welsh onion
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%
Contains more Manganese +92.7%
Contains more Selenium +116.7%
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +19.5%
Contains more Zinc +33.3%
Contains more Copper +14.8%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +455.6%
Contains more Potassium +23.1%
Contains less Sodium -58.8%
Contains more Manganese +92.7%
Contains more Selenium +116.7%
Contains more Iron +117.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +19.5%
Contains more Zinc +33.3%
Contains more Copper +14.8%

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.
Chinese broccoli
Chinese broccoli
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Contains more Vitamin K +128.1%
Equal in Vitamin E - 0.51
Equal in Vitamin C - 27
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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%
Contains more Vitamin A +41.2%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +62.2%
Contains more Folate +518.8%
Contains more Vitamin K +128.1%
Equal in Vitamin E - 0.51
Equal in Vitamin C - 27
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
3
:
2
Welsh onion
Welsh onion
Contains more Fats +80%
Contains more Other +12.9%
Contains more Protein +66.7%
Contains more Carbs +70.6%
Equal in Water - 90.5
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
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
Contains more Fats +80%
Contains more Other +12.9%
Contains more Protein +66.7%
Contains more Carbs +70.6%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
2
Welsh onion
Welsh onion
Contains more Polyunsaturated fat +111.5%
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +12%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Polyunsaturated fat +111.5%
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +12%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Welsh onion
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Welsh onion Opinion
Net carbs 1.31g 4.1g Welsh onion
Protein 1.14g 1.9g Welsh onion
Fats 0.72g 0.4g Chinese broccoli
Carbs 3.81g 6.5g Welsh onion
Calories 22kcal 34kcal Welsh onion
Sugar 0.84g 2.18g Chinese broccoli
Fiber 2.5g 2.4g Chinese broccoli
Calcium 100mg 18mg Chinese broccoli
Iron 0.56mg 1.22mg Welsh onion
Magnesium 18mg 23mg Welsh onion
Phosphorus 41mg 49mg Welsh onion
Potassium 261mg 212mg Chinese broccoli
Sodium 7mg 17mg Chinese broccoli
Zinc 0.39mg 0.52mg Welsh onion
Copper 0.061mg 0.07mg Welsh onion
Manganese 0.264mg 0.137mg Chinese broccoli
Selenium 1.3µg 0.6µg Chinese broccoli
Vitamin A 1638IU 1160IU Chinese broccoli
Vitamin A RAE 82µg Chinese broccoli
Vitamin E 0.48mg 0.51mg Welsh onion
Vitamin C 28.2mg 27mg Chinese broccoli
Vitamin B1 0.095mg 0.05mg Chinese broccoli
Vitamin B2 0.146mg 0.09mg Chinese broccoli
Vitamin B3 0.437mg 0.4mg Chinese broccoli
Vitamin B5 0.159mg 0.169mg Welsh onion
Vitamin B6 0.07mg 0.072mg Welsh onion
Folate 99µg 16µg Chinese broccoli
Vitamin K 84.8µg 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.11g 0.067g Welsh onion
Monounsaturated Fat 0.05g 0.056g Welsh onion
Polyunsaturated fat 0.33g 0.156g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Welsh onion
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
48%
Chinese broccoli
61%
Welsh onion
Minerals Daily Need Coverage Score
18%
Chinese broccoli
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 7)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.