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  6. Almond vs. Welsh onion

Almond vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between Almond and Welsh onion

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, and Iron, however, Welsh onion has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin E from Almond is 167% higher.
  • Welsh onion has 16 times less Manganese than Almond. Almond has 2.179mg of Manganese, while Welsh onion has 0.137mg.

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

Infographic

Almond 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
Almond
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +1394.4%
Contains more Iron +204.1%
Contains more Magnesium +1073.9%
Contains more Phosphorus +881.6%
Contains more Potassium +245.8%
Contains less Sodium -94.1%
Contains more Zinc +500%
Contains more Copper +1372.9%
Contains more Manganese +1490.5%
Contains more Selenium +583.3%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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 +1394.4%
Contains more Iron +204.1%
Contains more Magnesium +1073.9%
Contains more Phosphorus +881.6%
Contains more Potassium +245.8%
Contains less Sodium -94.1%
Contains more Zinc +500%
Contains more Copper +1372.9%
Contains more Manganese +1490.5%
Contains more Selenium +583.3%

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
Almond
7
:
3
Welsh onion
Welsh onion
Contains more Vitamin E +4925.5%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +1164.4%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +178.7%
Contains more Vitamin B6 +90.3%
Contains more Folate +175%
Contains more Vitamin A +57900%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 +4925.5%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +1164.4%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +178.7%
Contains more Vitamin B6 +90.3%
Contains more Folate +175%
Contains more Vitamin A +57900%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Welsh onion
Welsh onion
Contains more Protein +1013.2%
Contains more Fats +12382.5%
Contains more Carbs +231.5%
Contains more Other +322.9%
Contains more Water +1952.2%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +1013.2%
Contains more Fats +12382.5%
Contains more Carbs +231.5%
Contains more Other +322.9%
Contains more Water +1952.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +56241.1%
Contains more Polyunsaturated fat +7803.2%
Contains less Saturated Fat -98.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 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 +56241.1%
Contains more Polyunsaturated fat +7803.2%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Welsh onion Opinion
Net carbs 9.05g 4.1g Almond
Protein 21.15g 1.9g Almond
Fats 49.93g 0.4g Almond
Carbs 21.55g 6.5g Almond
Calories 579kcal 34kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 2.18g Welsh onion
Fiber 12.5g 2.4g Almond
Calcium 269mg 18mg Almond
Iron 3.71mg 1.22mg Almond
Magnesium 270mg 23mg Almond
Phosphorus 481mg 49mg Almond
Potassium 733mg 212mg Almond
Sodium 1mg 17mg Almond
Zinc 3.12mg 0.52mg Almond
Copper 1.031mg 0.07mg Almond
Manganese 2.179mg 0.137mg Almond
Selenium 4.1µg 0.6µg Almond
Vitamin A 2IU 1160IU Welsh onion
Vitamin E 25.63mg 0.51mg Almond
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.205mg 0.05mg Almond
Vitamin B2 1.138mg 0.09mg Almond
Vitamin B3 3.618mg 0.4mg Almond
Vitamin B5 0.471mg 0.169mg Almond
Vitamin B6 0.137mg 0.072mg Almond
Folate 44µg 16µg Almond
Vitamin K 0µg 193.4µg Welsh onion
Tryptophan 0.211mg 0.021mg Almond
Threonine 0.601mg 0.074mg Almond
Isoleucine 0.751mg 0.081mg Almond
Leucine 1.473mg 0.113mg Almond
Lysine 0.568mg 0.095mg Almond
Methionine 0.157mg 0.021mg Almond
Phenylalanine 1.132mg 0.061mg Almond
Valine 0.855mg 0.084mg Almond
Histidine 0.539mg 0.033mg Almond
Trans Fat 0.015g 0g Welsh onion
Saturated Fat 3.802g 0.067g Welsh onion
Monounsaturated Fat 31.551g 0.056g Almond
Polyunsaturated fat 12.329g 0.156g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
61%
Welsh onion
Minerals Daily Need Coverage Score
142%
Almond
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 3.735g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.