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Broccoli vs Welsh onion - In-Depth Nutrition Comparison

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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +161.1%
Contains more Potassium +49.1%
Contains more Phosphorus +34.7%
Contains more Iron +67.1%
Contains more Copper +42.9%
Contains more Zinc +26.8%
Contains less Sodium -48.5%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Calcium +161.1%
Contains more Potassium +49.1%
Contains more Phosphorus +34.7%
Contains more Iron +67.1%
Contains more Copper +42.9%
Contains more Zinc +26.8%
Contains less Sodium -48.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +230.4%
Contains more Vitamin E +52.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin C +230.4%
Contains more Vitamin E +52.9%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Broccoli
61
Welsh onion
Mineral Summary Score
18
Broccoli
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Broccoli
11%
Welsh onion
Carbohydrates
7%
Broccoli
7%
Welsh onion
Fats
2%
Broccoli
2%
Welsh onion

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Welsh onion
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Broccoli
Broccoli contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Welsh onion Opinion
Calories 34 34
Protein 2.82 1.9 Broccoli
Fats 0.37 0.4 Welsh onion
Vitamin C 89.2 27 Broccoli
Carbs 6.64 6.5 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.22 Welsh onion
Calcium 47 18 Broccoli
Potassium 316 212 Broccoli
Magnesium 21 23 Welsh onion
Sugars 1.7 2.18 Broccoli
Fiber 2.6 2.4 Broccoli
Copper 0.049 0.07 Welsh onion
Zinc 0.41 0.52 Welsh onion
Starch 0 Broccoli
Phosphorus 66 49 Broccoli
Sodium 33 17 Welsh onion
Vitamin A 623 1160 Welsh onion
Vitamin E 0.78 0.51 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.05 Broccoli
Vitamin B2 0.117 0.09 Broccoli
Vitamin B3 0.639 0.4 Broccoli
Vitamin B5 0.573 0.169 Broccoli
Vitamin B6 0.175 0.072 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 193.4 Welsh onion
Folate 63 16 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.067 Broccoli
Monounsaturated Fat 0.011 0.056 Welsh onion
Polyunsaturated fat 0.038 0.156 Welsh onion
Tryptophan 0.033 0.021 Broccoli
Threonine 0.088 0.074 Broccoli
Isoleucine 0.079 0.081 Welsh onion
Leucine 0.129 0.113 Broccoli
Lysine 0.135 0.095 Broccoli
Methionine 0.038 0.021 Broccoli
Phenylalanine 0.117 0.061 Broccoli
Valine 0.125 0.084 Broccoli
Histidine 0.059 0.033 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.