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  6. Broccoli vs. Welsh onion

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, vitamin A, and iron.
  • Welsh onion covers your daily need for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 CalciumCalcium +161.1%
Contains more PotassiumPotassium +49.1%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +316.7%
Contains more IronIron +67.1%
Contains more CopperCopper +42.9%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -48.5%
~equal in Magnesium ~23mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 CVitamin C +230.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +239.1%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more FolateFolate +293.8%
Contains more CholineCholine +252.8%
Contains more Vitamin KVitamin K +90.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Welsh onion DV% diff.
Vitamin K 101.6µg 193.4µg 77%
Vitamin C 89.2mg 27mg 69%
Folate 63µg 16µg 12%
Vitamin B6 0.175mg 0.072mg 8%
Vitamin B5 0.573mg 0.169mg 8%
Iron 0.73mg 1.22mg 6%
Manganese 0.21mg 0.137mg 3%
Vitamin A 31µg 3%
Selenium 2.5µg 0.6µg 3%
Potassium 316mg 212mg 3%
Calcium 47mg 18mg 3%
Protein 2.82g 1.9g 2%
Copper 0.049mg 0.07mg 2%
Phosphorus 66mg 49mg 2%
Vitamin B2 0.117mg 0.09mg 2%
Choline 18.7mg 5.3mg 2%
Vitamin E 0.78mg 0.51mg 2%
Vitamin B1 0.071mg 0.05mg 2%
Vitamin B3 0.639mg 0.4mg 1%
Polyunsaturated fat 0.038g 0.156g 1%
Fructose 0.68g 1%
Sodium 33mg 17mg 1%
Zinc 0.41mg 0.52mg 1%
Fiber 2.6g 2.4g 1%
Calories 34kcal 34kcal 0%
Fats 0.37g 0.4g 0%
Carbs 6.64g 6.5g 0%
Net carbs 4.04g 4.1g N/A
Magnesium 21mg 23mg 0%
Sugar 1.7g 2.18g N/A
Saturated fat 0.039g 0.067g 0%
Monounsaturated fat 0.011g 0.056g 0%
Tryptophan 0.033mg 0.021mg 0%
Threonine 0.088mg 0.074mg 0%
Isoleucine 0.079mg 0.081mg 0%
Leucine 0.129mg 0.113mg 0%
Lysine 0.135mg 0.095mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.117mg 0.061mg 0%
Valine 0.125mg 0.084mg 0%
Histidine 0.059mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +48.4%
Contains more OtherOther +24.3%
~equal in Fats ~0.4g
~equal in Carbs ~6.5g
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +409.1%
Contains more Poly. FatPolyunsaturated fat +310.5%

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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. 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.