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  6. Welsh onion vs. Broccoli

Welsh onion vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Welsh onion and Broccoli

  • Welsh onion has more Vitamin K, and Iron, while Broccoli has more Vitamin C, Folate, Vitamin B5, and Vitamin B6.
  • Welsh onion covers your daily need of Vitamin K 77% more than Broccoli.
  • Welsh onion contains 2 times more Iron than Broccoli. While Welsh onion contains 1.22mg of Iron, Broccoli contains only 0.73mg.

These are the specific foods used in this comparison Onions, welsh, raw and Broccoli, raw.

Infographic

Welsh onion vs Broccoli 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
5
:
5
Broccoli
Broccoli
Contains more Iron +67.1%
Contains less Sodium -48.5%
Contains more Zinc +26.8%
Contains more Copper +42.9%
Contains more Calcium +161.1%
Contains more Phosphorus +34.7%
Contains more Potassium +49.1%
Contains more Manganese +53.3%
Contains more Selenium +316.7%
Equal in Magnesium - 21
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +67.1%
Contains less Sodium -48.5%
Contains more Zinc +26.8%
Contains more Copper +42.9%
Contains more Calcium +161.1%
Contains more Phosphorus +34.7%
Contains more Potassium +49.1%
Contains more Manganese +53.3%
Contains more Selenium +316.7%
Equal in Magnesium - 21

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
2
:
8
Broccoli
Broccoli
Contains more Vitamin A +86.2%
Contains more Vitamin K +90.4%
Contains more Vitamin E +52.9%
Contains more Vitamin C +230.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +86.2%
Contains more Vitamin K +90.4%
Contains more Vitamin E +52.9%
Contains more Vitamin C +230.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Broccoli
Broccoli
Contains more Protein +48.4%
Contains more Other +24.3%
Equal in Fats - 0.37
Equal in Carbs - 6.64
Equal in Water - 89.3
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +48.4%
Contains more Other +24.3%
Equal in Fats - 0.37
Equal in Carbs - 6.64
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +310.5%
Contains less Saturated Fat -41.8%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +310.5%
Contains less Saturated Fat -41.8%

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 Broccoli
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Broccoli Opinion
Net carbs 4.1g 4.04g Welsh onion
Protein 1.9g 2.82g Broccoli
Fats 0.4g 0.37g Welsh onion
Carbs 6.5g 6.64g Broccoli
Calories 34kcal 34kcal
Fructose 0.68g Broccoli
Sugar 2.18g 1.7g Broccoli
Fiber 2.4g 2.6g Broccoli
Calcium 18mg 47mg Broccoli
Iron 1.22mg 0.73mg Welsh onion
Magnesium 23mg 21mg Welsh onion
Phosphorus 49mg 66mg Broccoli
Potassium 212mg 316mg Broccoli
Sodium 17mg 33mg Welsh onion
Zinc 0.52mg 0.41mg Welsh onion
Copper 0.07mg 0.049mg Welsh onion
Manganese 0.137mg 0.21mg Broccoli
Selenium 0.6µg 2.5µg Broccoli
Vitamin A 1160IU 623IU Welsh onion
Vitamin A RAE 31µg Broccoli
Vitamin E 0.51mg 0.78mg Broccoli
Vitamin C 27mg 89.2mg Broccoli
Vitamin B1 0.05mg 0.071mg Broccoli
Vitamin B2 0.09mg 0.117mg Broccoli
Vitamin B3 0.4mg 0.639mg Broccoli
Vitamin B5 0.169mg 0.573mg Broccoli
Vitamin B6 0.072mg 0.175mg Broccoli
Folate 16µg 63µg Broccoli
Vitamin K 193.4µg 101.6µg Welsh onion
Tryptophan 0.021mg 0.033mg Broccoli
Threonine 0.074mg 0.088mg Broccoli
Isoleucine 0.081mg 0.079mg Welsh onion
Leucine 0.113mg 0.129mg Broccoli
Lysine 0.095mg 0.135mg Broccoli
Methionine 0.021mg 0.038mg Broccoli
Phenylalanine 0.061mg 0.117mg Broccoli
Valine 0.084mg 0.125mg Broccoli
Histidine 0.033mg 0.059mg Broccoli
Saturated Fat 0.067g 0.039g Broccoli
Monounsaturated Fat 0.056g 0.011g Welsh onion
Polyunsaturated fat 0.156g 0.038g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
65%
Broccoli
Minerals Daily Need Coverage Score
17%
Welsh onion
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.