Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Broccoli vs. Welsh onion — In-Depth Nutrition Comparison

Compare

Summary of differences between Broccoli and Welsh onion

  • Broccoli has more Vitamin C, Folate, Vitamin B5, and Vitamin B6, while Welsh onion has more Vitamin K, and Iron.
  • Welsh onion covers your daily need of Vitamin K 77% more than Broccoli.
  • Broccoli contains 4 times more Folate than Welsh onion. While Broccoli contains 63µg of Folate, Welsh onion contains only 16µg.

These are the specific foods used in this comparison Broccoli, raw and Onions, welsh, raw.

Infographic

Broccoli 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.
Contains more Calcium +161.1%
Contains more Phosphorus +34.7%
Contains more Potassium +49.1%
Contains more Manganese +53.3%
Contains more Selenium +316.7%
Contains more Iron +67.1%
Contains less Sodium -48.5%
Contains more Zinc +26.8%
Contains more Copper +42.9%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +161.1%
Contains more Phosphorus +34.7%
Contains more Potassium +49.1%
Contains more Manganese +53.3%
Contains more Selenium +316.7%
Contains more Iron +67.1%
Contains less Sodium -48.5%
Contains more Zinc +26.8%
Contains more Copper +42.9%
Equal in Magnesium - 23

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 E +52.9%
Contains more Vitamin C +230.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%
Contains more Vitamin A +86.2%
Contains more Vitamin K +90.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +52.9%
Contains more Vitamin C +230.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +239.1%
Contains more Vitamin B6 +143.1%
Contains more Folate +293.8%
Contains more Vitamin A +86.2%
Contains more Vitamin K +90.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.4%
Contains more Other +24.3%
Equal in Fats - 0.4
Equal in Carbs - 6.5
Equal in Water - 90.5
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +48.4%
Contains more Other +24.3%
Equal in Fats - 0.4
Equal in Carbs - 6.5
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +310.5%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +310.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Welsh onion Opinion
Net carbs 4.04g 4.1g Welsh onion
Protein 2.82g 1.9g Broccoli
Fats 0.37g 0.4g Welsh onion
Carbs 6.64g 6.5g Broccoli
Calories 34kcal 34kcal
Fructose 0.68g Broccoli
Sugar 1.7g 2.18g Broccoli
Fiber 2.6g 2.4g Broccoli
Calcium 47mg 18mg Broccoli
Iron 0.73mg 1.22mg Welsh onion
Magnesium 21mg 23mg Welsh onion
Phosphorus 66mg 49mg Broccoli
Potassium 316mg 212mg Broccoli
Sodium 33mg 17mg Welsh onion
Zinc 0.41mg 0.52mg Welsh onion
Copper 0.049mg 0.07mg Welsh onion
Manganese 0.21mg 0.137mg Broccoli
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 1160IU Welsh onion
Vitamin A RAE 31µg Broccoli
Vitamin E 0.78mg 0.51mg Broccoli
Vitamin C 89.2mg 27mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.09mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.169mg Broccoli
Vitamin B6 0.175mg 0.072mg Broccoli
Folate 63µg 16µg Broccoli
Vitamin K 101.6µg 193.4µg Welsh onion
Tryptophan 0.033mg 0.021mg Broccoli
Threonine 0.088mg 0.074mg Broccoli
Isoleucine 0.079mg 0.081mg Welsh onion
Leucine 0.129mg 0.113mg Broccoli
Lysine 0.135mg 0.095mg Broccoli
Methionine 0.038mg 0.021mg Broccoli
Phenylalanine 0.117mg 0.061mg Broccoli
Valine 0.125mg 0.084mg Broccoli
Histidine 0.059mg 0.033mg Broccoli
Saturated Fat 0.039g 0.067g Broccoli
Monounsaturated Fat 0.011g 0.056g Welsh onion
Polyunsaturated fat 0.038g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

People also compare

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
65%
Broccoli
61%
Welsh onion
Minerals Daily Need Coverage Score
19%
Broccoli
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.