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Welsh onion vs. Jalapeño — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Jalapeño

  • Welsh onion has more Vitamin K, and Iron, however, Jalapeño has more Vitamin C, Vitamin B6, Vitamin E , and Vitamin B3.
  • Welsh onion's daily need coverage for Vitamin K is 146% more.
  • Welsh onion has 5 times more Iron than Jalapeño. Welsh onion has 1.22mg of Iron, while Jalapeño has 0.25mg.
  • Welsh onion is lower in Sugar.

The food varieties used in the comparison are Onions, welsh, raw and Peppers, jalapeno, raw.

Infographic

Welsh onion vs Jalapeño 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.
Contains more Calcium +50%
Contains more Iron +388%
Contains more Magnesium +53.3%
Contains more Phosphorus +88.5%
Contains more Zinc +271.4%
Contains more Copper +52.2%
Contains more Manganese +41.2%
Contains more Selenium +50%
Contains more Potassium +17%
Contains less Sodium -82.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +50%
Contains more Iron +388%
Contains more Magnesium +53.3%
Contains more Phosphorus +88.5%
Contains more Zinc +271.4%
Contains more Copper +52.2%
Contains more Manganese +41.2%
Contains more Selenium +50%
Contains more Potassium +17%
Contains less Sodium -82.4%

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.
:
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin K +945.4%
Contains more Vitamin E +602%
Contains more Vitamin C +339.3%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +86.4%
Contains more Vitamin B6 +481.9%
Contains more Folate +68.8%
Equal in Vitamin A - 1078
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin K +945.4%
Contains more Vitamin E +602%
Contains more Vitamin C +339.3%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +86.4%
Contains more Vitamin B6 +481.9%
Contains more Folate +68.8%
Equal in Vitamin A - 1078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +108.8%
Contains more Other +32.1%
Equal in Fats - 0.37
Equal in Carbs - 6.5
Equal in Water - 91.69
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +108.8%
Contains more Other +32.1%
Equal in Fats - 0.37
Equal in Carbs - 6.5
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +93.1%
Contains more Polyunsaturated fat +39.3%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +93.1%
Contains more Polyunsaturated fat +39.3%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Jalapeño Opinion
Net carbs 4.1g 3.7g Welsh onion
Protein 1.9g 0.91g Welsh onion
Fats 0.4g 0.37g Welsh onion
Carbs 6.5g 6.5g
Calories 34kcal 29kcal Welsh onion
Fructose 2.63g Jalapeño
Sugar 2.18g 4.12g Welsh onion
Fiber 2.4g 2.8g Jalapeño
Calcium 18mg 12mg Welsh onion
Iron 1.22mg 0.25mg Welsh onion
Magnesium 23mg 15mg Welsh onion
Phosphorus 49mg 26mg Welsh onion
Potassium 212mg 248mg Jalapeño
Sodium 17mg 3mg Jalapeño
Zinc 0.52mg 0.14mg Welsh onion
Copper 0.07mg 0.046mg Welsh onion
Manganese 0.137mg 0.097mg Welsh onion
Selenium 0.6µg 0.4µg Welsh onion
Vitamin A 1160IU 1078IU Welsh onion
Vitamin A RAE 54µg Jalapeño
Vitamin E 0.51mg 3.58mg Jalapeño
Vitamin C 27mg 118.6mg Jalapeño
Vitamin B1 0.05mg 0.04mg Welsh onion
Vitamin B2 0.09mg 0.07mg Welsh onion
Vitamin B3 0.4mg 1.28mg Jalapeño
Vitamin B5 0.169mg 0.315mg Jalapeño
Vitamin B6 0.072mg 0.419mg Jalapeño
Folate 16µg 27µg Jalapeño
Vitamin K 193.4µg 18.5µg 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 0.067g 0.092g Welsh onion
Monounsaturated Fat 0.056g 0.029g Welsh onion
Polyunsaturated fat 0.156g 0.112g Welsh onion
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Jalapeño
Low Fats diet ok
Low Carbs diet Equal
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
64%
Jalapeño
Minerals Daily Need Coverage Score
17%
Welsh onion
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 1.94g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.6)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.