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  6. Almond butter vs. Welsh onion

Almond butter vs. Welsh onion — In-Depth Nutrition Comparison

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How are Almond butter and Welsh onion different?

  • Almond butter is richer in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Calcium, and Fiber, while Welsh onion is higher in Vitamin K, and Vitamin C.
  • Welsh onion covers your daily need of Vitamin K 161% more than Almond butter.
  • Almond butter contains 47 times more Vitamin E than Welsh onion. Almond butter contains 24.21mg of Vitamin E , while Welsh onion contains 0.51mg.

Nuts, almond butter, plain, without salt added and Onions, welsh, raw types were used in this article.

Infographic

Almond butter 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.
Almond butter
Almond butter
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +1827.8%
Contains more Iron +186.1%
Contains more Magnesium +1113%
Contains more Phosphorus +936.7%
Contains more Potassium +252.8%
Contains less Sodium -58.8%
Contains more Zinc +532.7%
Contains more Copper +1234.3%
Contains more Manganese +1455.5%
Contains more Selenium +300%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
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 +1827.8%
Contains more Iron +186.1%
Contains more Magnesium +1113%
Contains more Phosphorus +936.7%
Contains more Potassium +252.8%
Contains less Sodium -58.8%
Contains more Zinc +532.7%
Contains more Copper +1234.3%
Contains more Manganese +1455.5%
Contains more Selenium +300%

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.
Almond butter
Almond butter
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +4647.1%
Contains more Vitamin B2 +943.3%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +43.1%
Contains more Folate +231.3%
Contains more Vitamin A +115900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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 E +4647.1%
Contains more Vitamin B2 +943.3%
Contains more Vitamin B3 +688.8%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +43.1%
Contains more Folate +231.3%
Contains more Vitamin A +115900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Welsh onion
Welsh onion
Contains more Protein +1003.2%
Contains more Fats +13775%
Contains more Carbs +189.5%
Contains more Other +340%
Contains more Water +5418.3%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 Protein +1003.2%
Contains more Fats +13775%
Contains more Carbs +189.5%
Contains more Other +340%
Contains more Water +5418.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +57837.5%
Contains more Polyunsaturated fat +8626.3%
Contains less Saturated Fat -98.4%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +57837.5%
Contains more Polyunsaturated fat +8626.3%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Welsh onion Opinion
Net carbs 8.52g 4.1g Almond butter
Protein 20.96g 1.9g Almond butter
Fats 55.5g 0.4g Almond butter
Carbs 18.82g 6.5g Almond butter
Calories 614kcal 34kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 2.18g Welsh onion
Fiber 10.3g 2.4g Almond butter
Calcium 347mg 18mg Almond butter
Iron 3.49mg 1.22mg Almond butter
Magnesium 279mg 23mg Almond butter
Phosphorus 508mg 49mg Almond butter
Potassium 748mg 212mg Almond butter
Sodium 7mg 17mg Almond butter
Zinc 3.29mg 0.52mg Almond butter
Copper 0.934mg 0.07mg Almond butter
Manganese 2.131mg 0.137mg Almond butter
Selenium 2.4µg 0.6µg Almond butter
Vitamin A 1IU 1160IU Welsh onion
Vitamin E 24.21mg 0.51mg Almond butter
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.041mg 0.05mg Welsh onion
Vitamin B2 0.939mg 0.09mg Almond butter
Vitamin B3 3.155mg 0.4mg Almond butter
Vitamin B5 0.318mg 0.169mg Almond butter
Vitamin B6 0.103mg 0.072mg Almond butter
Folate 53µg 16µg Almond butter
Vitamin K 0µg 193.4µg Welsh onion
Tryptophan 0.159mg 0.021mg Almond butter
Threonine 0.555mg 0.074mg Almond butter
Isoleucine 0.813mg 0.081mg Almond butter
Leucine 1.483mg 0.113mg Almond butter
Lysine 0.612mg 0.095mg Almond butter
Methionine 0.122mg 0.021mg Almond butter
Phenylalanine 1.149mg 0.061mg Almond butter
Valine 0.937mg 0.084mg Almond butter
Histidine 0.55mg 0.033mg Almond butter
Saturated Fat 4.152g 0.067g Welsh onion
Monounsaturated Fat 32.445g 0.056g Almond butter
Polyunsaturated fat 13.613g 0.156g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
71%
Almond butter
61%
Welsh onion
Minerals Daily Need Coverage Score
141%
Almond butter
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 4.085g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.8)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.