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  6. Welsh onion vs. Garden asparagus

Welsh onion vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Welsh onion and Garden asparagus

  • Welsh onion has more Vitamin K, and Vitamin C, however, Garden asparagus has more Copper, Iron, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin K from Welsh onion is 127% higher.
  • Garden asparagus has 5 times less Vitamin C than Welsh onion. Welsh onion has 27mg of Vitamin C, while Garden asparagus has 5.6mg.

Food types used in this article are Onions, welsh, raw and Asparagus, raw.

Infographic

Welsh onion vs Garden asparagus 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
2
:
8
Garden asparagus
Garden asparagus
Contains more Magnesium +64.3%
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Contains more Manganese +15.3%
Contains more Selenium +283.3%
Equal in Phosphorus - 52
Equal in Potassium - 202
Equal in Zinc - 0.54
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +64.3%
Contains more Calcium +33.3%
Contains more Iron +75.4%
Contains less Sodium -88.2%
Contains more Copper +170%
Contains more Manganese +15.3%
Contains more Selenium +283.3%
Equal in Phosphorus - 52
Equal in Potassium - 202
Equal in Zinc - 0.54

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
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +53.4%
Contains more Vitamin C +382.1%
Contains more Vitamin K +364.9%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +233.3%
Contains more Carbs +67.5%
Contains more Other +20.7%
Contains more Protein +15.8%
Equal in Water - 93.22
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +233.3%
Contains more Carbs +67.5%
Contains more Other +20.7%
Contains more Protein +15.8%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +212%
Contains less Saturated Fat -40.3%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +212%
Contains less Saturated Fat -40.3%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Garden asparagus Opinion
Net carbs 4.1g 1.78g Welsh onion
Protein 1.9g 2.2g Garden asparagus
Fats 0.4g 0.12g Welsh onion
Carbs 6.5g 3.88g Welsh onion
Calories 34kcal 20kcal Welsh onion
Fructose 1g Garden asparagus
Sugar 2.18g 1.88g Garden asparagus
Fiber 2.4g 2.1g Welsh onion
Calcium 18mg 24mg Garden asparagus
Iron 1.22mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Welsh onion
Phosphorus 49mg 52mg Garden asparagus
Potassium 212mg 202mg Welsh onion
Sodium 17mg 2mg Garden asparagus
Zinc 0.52mg 0.54mg Garden asparagus
Copper 0.07mg 0.189mg Garden asparagus
Manganese 0.137mg 0.158mg Garden asparagus
Selenium 0.6µg 2.3µg Garden asparagus
Vitamin A 1160IU 756IU Welsh onion
Vitamin A RAE 38µg Garden asparagus
Vitamin E 0.51mg 1.13mg Garden asparagus
Vitamin C 27mg 5.6mg Welsh onion
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.09mg 0.141mg Garden asparagus
Vitamin B3 0.4mg 0.978mg Garden asparagus
Vitamin B5 0.169mg 0.274mg Garden asparagus
Vitamin B6 0.072mg 0.091mg Garden asparagus
Folate 16µg 52µg Garden asparagus
Vitamin K 193.4µg 41.6µg Welsh onion
Tryptophan 0.021mg 0.027mg Garden asparagus
Threonine 0.074mg 0.084mg Garden asparagus
Isoleucine 0.081mg 0.075mg Welsh onion
Leucine 0.113mg 0.128mg Garden asparagus
Lysine 0.095mg 0.104mg Garden asparagus
Methionine 0.021mg 0.031mg Garden asparagus
Phenylalanine 0.061mg 0.075mg Garden asparagus
Valine 0.084mg 0.115mg Garden asparagus
Histidine 0.033mg 0.049mg Garden asparagus
Saturated Fat 0.067g 0.04g Garden asparagus
Monounsaturated Fat 0.056g 0g Welsh onion
Polyunsaturated fat 0.156g 0.05g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Garden asparagus
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
61%
Welsh onion
29%
Garden asparagus
Minerals Daily Need Coverage Score
17%
Welsh onion
25%
Garden asparagus

Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.