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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +1113%
Contains more CalciumCalcium +1827.8%
Contains more PotassiumPotassium +252.8%
Contains more IronIron +186.1%
Contains more CopperCopper +1234.3%
Contains more ZincZinc +532.7%
Contains more PhosphorusPhosphorus +936.7%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +1455.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin EVitamin E +4647.1%
Contains more Vitamin B2Vitamin B2 +943.3%
Contains more Vitamin B3Vitamin B3 +688.8%
Contains more Vitamin B5Vitamin B5 +88.2%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more FolateFolate +231.3%
Contains more CholineCholine +883%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Welsh onion DV% diff.
Vitamin K 0µg 193.4µg 161%
Vitamin E 24.21mg 0.51mg 158%
Copper 0.934mg 0.07mg 96%
Polyunsaturated fat 13.613g 0.156g 90%
Manganese 2.131mg 0.137mg 87%
Fats 55.5g 0.4g 85%
Monounsaturated fat 32.445g 0.056g 81%
Phosphorus 508mg 49mg 66%
Vitamin B2 0.939mg 0.09mg 65%
Magnesium 279mg 23mg 61%
Protein 20.96g 1.9g 38%
Calcium 347mg 18mg 33%
Fiber 10.3g 2.4g 32%
Vitamin C 0mg 27mg 30%
Calories 614kcal 34kcal 29%
Iron 3.49mg 1.22mg 28%
Zinc 3.29mg 0.52mg 25%
Saturated fat 4.152g 0.067g 19%
Vitamin B3 3.155mg 0.4mg 17%
Potassium 748mg 212mg 16%
Choline 52.1mg 5.3mg 9%
Folate 53µg 16µg 9%
Carbs 18.82g 6.5g 4%
Selenium 2.4µg 0.6µg 3%
Vitamin B5 0.318mg 0.169mg 3%
Vitamin B6 0.103mg 0.072mg 2%
Vitamin B1 0.041mg 0.05mg 1%
Net carbs 8.52g 4.1g N/A
Sugar 4.43g 2.18g N/A
Starch 0.08g 0%
Sodium 7mg 17mg 0%
Tryptophan 0.159mg 0.021mg 0%
Threonine 0.555mg 0.074mg 0%
Isoleucine 0.813mg 0.081mg 0%
Leucine 1.483mg 0.113mg 0%
Lysine 0.612mg 0.095mg 0%
Methionine 0.122mg 0.021mg 0%
Phenylalanine 1.149mg 0.061mg 0%
Valine 0.937mg 0.084mg 0%
Histidine 0.55mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 ProteinProtein +1003.2%
Contains more FatsFats +13775%
Contains more CarbsCarbs +189.5%
Contains more OtherOther +340%
Contains more WaterWater +5418.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +57837.5%
Contains more Poly. FatPolyunsaturated fat +8626.3%
Contains less Sat. FatSaturated fat -98.4%

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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.